Wednesday 12.9.2015
*For those of you looking to test yourself in the sport of fitness, here are some local competitions that are coming up:"Strength Fest" at No Risk CrossFit (Smithfield, RI); January 16th, 2016:-"Short, Heavy, Fast and Dirty." All Workouts are 3 minutes or less! 5 workouts for every competitor, everyone makes the finals!Open and Masters Divisions, Weight Classes as well!See the workouts and register here: http://noriskcrossfit.com/strength-fest-2016/"War in the Woods" at Greatwoods CrossFit (Norton, MA); January 17th, 2016:-This will be a co-ed 4 person Team event. Teams will consist of 2 men and 2 women, with prizes going out to top 3 teams in both Intermediate and Rx divisions.Each Team will compete in 4 workouts with Top 5 in each division moving on to a final workout. Details and registration here: https://www.wodrocket.com/index.php/competitions/find-events/war-in-the-woods"Jack & Jill Throwdown" at Red Island CrossFit (Smithfield, RI); February 13th, 2016:-Teams of two (1 Male/1 Female). More details and registration here: https://red-island-crossfit-events.theboxhq.com/events/2016-jack-jill-throwdown
"FITNESS"
A. Three sets of:Barbell or Dumbbell Bench Press x 6-8 reps @ 20X1Rest 45 secondsFarmer's Carry x 100 metersRest 45 secondsElbows to High Plank x 10-15 repsRest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsB. For time:30 Russian Kettlebell Swings30 Dumbbell Push Presses15 Burpees20 Russian Kettlebell Swings20 Dumbbell Push Presses10 Burpees10 Russian Kettlebell Swings10 Dumbbell Push Presses5 Burpees
"PERFORMANCE"
A. Six sets of:Push Press*Set 1 – 5 reps*Set 2 – 3 reps*Sets 3-6 – 1 repRest 2 minutesThe goal is to build to today’s 1-RM Push Press.B. Complete 15, 12, and 9 rep rounds for time of:Clean & Jerk (135/95 lb)Bar-Facing BurpeesChest-to-Bar Pull-ups
"COMPETITION"
You can find today's workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
Row 2000 Meters @ 80%Rest 3 minutesx2Row 1000 Meters @ 85%Rest 3 minutesx2Row 500 Meters @ 90%Rest 2 minutesx4