WOD 5/2/15
8 Minutes of Hip/Ankle/Back/Calf/Shoulder/Wrist Mobility
A- Partner WU (5/2/15)- 5 Minute AMRAP of: 15 Air Squat/20 Ab Mat Sit Up
Notes: In teams of 2/Only 1 partner working at a time/Partner A will complete 1 Round as fast as possible and switch/Partner B will immediately complete 1 Round/Partners will continue in this fashion for 5 Minutes/Score= Total # of rounds completed
B- Partner WOD 3 (5/2/15)- 8 Minute AMRAP of: 20′ Burpee Broad Jump/Max Reps: OH Lunge (45/25)
Notes: In Teams of 2/Partner A Burpee Broad Jump, while Partner B OH Lunge/When Partner A finishes 20′ they switch/Partners will continue in this fashion for 8 Minutes/Score= Total # of Lunges Completed + Total # of Burpee Broad Jumps Completed
C- Partner WOD 1 (5/2/15)– 30 Minute AMRAP of: Row 500M/Run 400M/100 Double Unders
Notes: In teams of 3 with only 1 Partner working at a time/Perform this workout as a relay race/As soon as the first person is off the rower the next person can begin the row/Continue in this fashion until all athletes have completed 500M Rowing then begin Run/Complete the Run the same way as the Row/Once all three partners have completed the Run partition the 100 Double Unders as you deem appropriate/Score= Total # of rounds completed
Here is the schedule and WODs for tomorrow! Looking forward to hanging out and bonding with you all.
The pot luck pretty much goes on all day, bring something yummy for the team to try 🙂
Let me know if you have any questions.
Come in early to watch the earlier heats the women would love some support at 9am
Did you read our News letter this week? check it out here http://crossfit718.com/category/newsletter/
9am – 10:30am Mock Regionals Womens Scaled WOD’s
A- WU- 500M Row
B- CF 718 Mock Regionals Event 1 (scaled)- 5 Minute AMRAP of: 5 Ring Row/5 HRPU/10 Clean (75)
C- 2015 Reebok CrossFit Masters Qualifier Event 2- 18 Minutes To A Snatch 1Rm
D- 2015 CF 718 Mock Regionals Event 3 (scaled)= 2 RFT of: 1K Row/50 Thrusters (45)/30 Jumping Pull Up -18 Minute Cap
E- 2015 CF 718 Mock Regional Event 4- (scaled)- 21/15/9 RFT of: Deadlift (135)/Box Jumps (18″)/Pike Push Up
10:30 – 12pm Mock Regionals Womens Rx WOD’s
A- WU- 500M Row
B- 2015 Reebok CrossFit Master’s Qualifier Event 1- 5 Minute AMRAP of: 10 Clean (105)/5 Muscle Up
C- 2015 Reebok CrossFit Masters Qualifier Event 2- 18 Minutes To A Snatch 1Rm
D- 2015 Reebok CrossFit Masters Qualifier Event 3= 2 RFT of: 1K Row/50 Thrusters (65/45)/30 C2B Pull Up -18 Minute Cap
E- 2015 Reebok CrossFit Masters Qualifier Event 4- 21/15/9 RFT of: Deadlift (155)/Box Jumps (20″)/HSPU
12pm – 1:30pm Mock Regionals Mens Scaled WOD
A- WU- 500M Row
B- CF 718 Mock Regionals Event 1 (scaled)- 5 Minute AMRAP of: 5 Ring Row/5 HRPU/10 Clean (115)
C- 2015 Reebok CrossFit Masters Qualifier Event 2- 18 Minutes To A Snatch 1Rm
D- 2015 CF 718 Mock Regionals Event 3 (scaled)= 2 RFT of: 1K Row/50 Thrusters (65)/30 Jumping Pull Up -18 Minute Cap
E- 2015 CF 718 Mock Regional Event 4- (scaled)- 21/15/9 RFT of: Deadlift (185)/Box Jumps (20″)/Pike Push Up
1:30pm – 3pm Mock Regionals Mens Rx WOD’s
A- WU- 500M Row
B- 2015 Reebok CrossFit Master’s Qualifier Event 1- 5 Minute AMRAP of: 10 Clean (155)/5 Muscle Up
C- 2015 Reebok CrossFit Masters Qualifier Event 2- 18 Minutes To A Snatch 1Rm
D- 2015 Reebok CrossFit Masters Qualifier Event 3= 2 RFT of: 1K Row/50 Thrusters (65)/30 C2B Pull Up -18 Minute Cap
E- 2015 Reebok CrossFit Masters Qualifier Event 4- 21/15/9 RFT of: Deadlift (225)/Box Jumps (24″)/HSPU