Deadlifts and Burpees

Cactus Cat

Friday January 4, 2013

There have been some comments about our programming leading up to the CrossFit Games Open, particularly Saturday's schedule.  We will continue to offer open gym from 8 am to 9 am, then we will run the WOD between 9 am and 11 am by running heats through out the 2 hours.  We will ask you to warm up on your own and then sign up for a heat.  We hope this will maintain the open Team mentality by having people hang around after their WODs and people show up early to support people WODding.  Theses will be be either benchmark WODs or hero WODs.  They are by design difficult and are very good set ups for the Open Event WODs which we will be performing each Saturday from March 9th- April 13th.  Team WOD's will return after the Open wraps up April 20th, in time for warm weather and outdoor activity.

For those of you competing in the Paleo Challenge, if you haven't done your WOD (2K Row, 90 sec HSPU) this needs to be done by Monday.  You can show up during classes tonight or tomorrow or open Gym Saturday and Sunday.   Please find time to get this done.  We have over 30 people competing.  This gives us a pot of  over $2000.  We will announce how the awards will be split.  This number will go down if 1) athletes don't get their WODs completed, and 2)athletes don't pay their $60.  Please get this taken care of so we have a large booty for our winners.

WOD

10 - 1 Deadlift (185/135/95) Bar Facing Burpees

Skill/Strength: 10 minutes working up to WOD weight

Warm Up: 3minutes of Jump Rope -10each HSPU Dips GHD Hip Extensions OHS with Bar DROM then Burgener as a group

5:30 Nat 9:01 165# Marty 8:01 Rx Patty 10:43 Rx Kevin M 9:47 Rx (Welcome to the group!) Vic 7:27 Rx Wendy 11:15 125# Tim 7:52 175# Raegan 10:08 Rx

6:30 Sue 13:05 85# Katie N 9:24 85# Steve 7:13 Rx Sewnig 10:32 Rx JoAnn 10:19 115# Gary A 9:50 Rx Nick K 8:52 205# Mike L 8:55 Rx Chris W 7:54 Rx

9:00 Dave 9:39 Rx Tracy 11:56 Rx Randy 11:13 225# Bill 13:35 Rx Lynne 12:16 65# Maggie 12:57 65#

10:00 Sonntag 11:00 195# Nick J 10:01 Rx Janelle 11:15 Rx Fetz 8:29 Rx Kevin Mc 14:40 165# Genelle 11:14 85# Mark 15:06 125# Ryan 7:32 Rx Mary N 11:53 Rx

4:00 John M 5:52 Rx Red 7:37 (165) Shane 5:57 Rx Jenny N 10:06 (95) Jenni 13:51 (125) Eddie  7:48 (165) Jackie 9:34 Rx Fred 6:42 (205) Alex 6:55 (155)

5:00 Julie 11:20 (165) John Mc 7:21 Rx Shane 6:53 (205)

6:00 Brennan L 6:44 Rx Michael 8:52 (125) Malopy 8:17 Rx Dennis 11:23 Rx Erik 10:42 Rx Ed O 11:58 Rx

 

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