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.