57 days left - something to work for

Monday October 27,2024

strength: in 15 minutes 5-5-5 front squat  find your heaviest set of 5 reps. You should base this off of what you did last Monday.  

Wod:  1 round for time. 

50 squats

run 400

50 push-ups

run 400

50 situps

run 400

50 pull-ups.  

run 400

 

The Wods are all classic benchmarks broken up into 3 Heats: Heat 1: Helen, Fran, Nancy, Jackie. Two athletes begin by taking turns until they complete Helen. Immediately following Helen, two athletes begin by taking turns until they complete Fran; this repeats for Nancy & Jackie. All Wods are scored as 4 seperate Workouts.  Scaled divisions will include movements and weights that are doable for novice CrossFit athletes. For Instance, Pull-ups will be subbed out. Heat 2: DT, Grace, GI Jane, Diane Heat 3: Karen, Nasty Girls, Isabel, Elizabeth *Refunds will not be accepted after November 18th. You can sell your team spot, just forward me the details.

The Wods are all classic benchmarks broken up into 3 Heats:

Heat 1: Helen, Fran, Nancy, Jackie.

Two athletes begin by taking turns until they complete Helen. Immediately following Helen, two athletes begin by taking turns until they complete Fran; this repeats for Nancy & Jackie. All Wods are scored as 4 seperate Workouts. 

Scaled divisions will include movements and weights that are doable for novice CrossFit athletes. For Instance, Pull-ups will be subbed out.

Heat 2: DT, Grace, GI Jane, Diane

Heat 3: Karen, Nasty Girls, Isabel, Elizabeth

*Refunds will not be accepted after November 18th. You can sell your team spot, just forward me the details.