Yet another FUN CFM Open Night- with Every Second Counts scoring. And as promised, we will have a screening of this 2009 classic at the Hut in early August. SO, coming soon to a CrossFit Theater near YOU.
Some excellent effort put forth last night. 4 PARTS: Helen, a 750/650m row for time, sled pull push 2x10m at 160/80# and the finale was 20 reps for time of power cleans 55/30kg with a squat each 3rd rep.
Our winner was Jason- rolling right
out of the
bar off the plane from a business trip and into the competition. Final WOD time of :58. CRUSHED it.
See the scoring chart below to analyze all the data.
Friday's WOD- classes at 7,9,10am and again at 3 and 5pm.
...no tabata warm ups today (see WOD and you will know why!)
3 sets of 8 RDL
5-5-3-3-3 Touch and Go Deadlift, 3 second hold at TOP
after some warm ups, get up to roughly 60% of 1 RM
Tabata "Fill in the Blank"
For Max Total Reps (and calories):
Tabata Weakness A^
Tabata Weakness B^
Tabata Air squat*
Post total number of cals+air squats to chalkboard.
^BTW- if you slack off and "game" the first 2 sets so that your row/squat scores will be high, you are only sabotaging yourself. Remember, Tabata Weakness post-testing is coming next week:) Big brother is watching.
*Depending on class sizes, this order may be altered.