Saturday 1.31.2015

*Reminder: Sign up for this Sunday's Maintenance & Mobility Class (Sunday at 9:15am), and gain some valuable tools for keeping your body healthy!**Double Reminder: Come out and support Alecia, Erin, Adam, and Conner at the SouthCoast Snowdown (Today, 9am-4pm) at Whaling City CrossFit in New Bedford, MA!

"FITNESS" &  "PERFORMANCE"

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:50 Calories of Rowing40 Kettlebell Swings (32/24kg)30 Burpees20 Pull-Ups (Advanced: 10 Muscle Ups)10 Wall Climbs

"COMPETITION"

A. Four sets for times and efficiency:10 Box Jumps (30″/24″ – Regionals Standards)10 Toes to Bar10 Alternating PistolsRest 2 minutesThis is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.B. Four rounds for time of:5 Squat Cleans (185/125 lbs)10 Chest-to-Bar Pull-Ups20 Double-UndersRest exactly 5 minutes, and then…C. Complete rounds of 12, 9 and 6 reps for time of:185/125 lb Overhead SquatChest-to-Bar Pull-UpsRest exactly 5 minutes, and then…D. Four rounds for time of:10 Deadlifts (185/125 lbs)20 Wall Ball Shots (30/20 lbs)

"ENDURANCE"

Row 8,000 Meters, increasing intensity every 1,000 Meters*Last 1K should be 90% effort