9/19/14

Posted on by affiliate
Reminders:

Our Throwdown with Bucktown CrossFit is tomorrow!  Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

There is still time to sign up! A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

A. Front Squat: 4×3 @ 32×0 Tempo
B. RDL: 4×6 @ 40×0 Tempo

Conditioning:

8 min AMRAP:

  • 10 Shoulder to Overhead (115/75)
  • 25 Double Unders

 

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