Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
CROSSFIT
Comet
2 Rounds For Time (CAP 9:00):
10m Overhead Walking Lunges With Plate
20 Pull-Ups
10m Overhead Walking Lunges With Plate
20 Weighted Sit-Ups
Rx - Plate 45/35, Med Ball 20/14
Scaled - Plate 35/25, Med Ball 14/10, 20 Jumping Pull-Ups
Masters - Plate 35/25, Med Ball 14/10
For jumping pull-ups, the bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended.
Athletes will begin with one hand on the red wall. At the start of 3-2-1-GO athletes will run to their plate placed on the 10m marking closest to the whiteboard and begin their workout with OHWL. All plates will begin flat on the ground.
The athlete's knee must touch the ground. Athletes must stand to a full extension after each lunge.
Weighted Sit-Ups, the ball must touch the ground behind the athlete’s head and in front of the athlete.
After the athlete is finished with their final round of Weighted Sit-Ups the athlete must touch the red wall to complete the WOD.
Cupid
For Time (6:00 CAP):
4 Rounds
10 Deadlifts
10 Bar- Facing Burpees
Rx - 225/155
Scaled - 165/110
Masters - 185/125
RX must jump single or double footed. If the athlete steps over they must return back to the other side and jump, you do not need to do another burpee.
Scaled may step or jump over the barbell.
SWEATFEST
20:00 EMOM
Minute 1: Russian KBS
Minute 2: Sit-Ups
Minute 3: DB Snatches
Minute 4: Box Jumps
Minute 5: Rest
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
