Team WOD Saturday/Free Intro Session/A Bunch of BDays
Saturday January 11, 2014
Open Gym:8:00-9:30am Team WOD 9:30-10:45am Free Intro Class: 11:00am
Please vote for CrossFit Beverly in the Beverly-Mt.Greenwood Patch Poll for best gym in Beverly-Mt. Greenwood. Tell your friends voting runs until January 15th. http://beverly-mtgreenwood.patch.com/groups/readers-choice/p/vote-help-us-pick-the-best-gym-in-beverlymt-greenwood?yPos=1693
!!!Happy Birthday Mercedes!!! !!!Happy Birthday Jamille!!! !!!Happy Birthday Carlos!!!
Teams of 4 2 Girls/2 Guys
Deadlifts 5 min AMWAP (As much weight as Possible) Teams will set up 2 bars, Girls and Guys. In the 5 min cap teams will do as many deadlifts as possible. Teams will work in pairs, 1 girl and 1 guy work together switching as necessary. Weight on each bar is to be determined by teams prior to starting and score will be total weight lifted. *If guys load bar at 200# and do 100 reps in 5 min and girls load bar with 100# and do 100 reps in 5 min total weight will be 30,000# (200x100)+(100x100)
3 min Rest, change weight on bars for Hang 2 Overhead.
12 min AMRAP Wall Balls 20/14/10 Box Jumps 24/20/20 step up H2OH (Hang to Overhead) 75/55/35 Plank Hold Teams rotate in a way they choose, i.e., EMOM or rep count, and work to collective max reps. Score is total of all movement reps at end of 12 min.
3 min rest
Row 10 min AMCAP (as many calories as Possible) Teams rotate in a way they choose, i.e., EMOM or cal count, to achieve max calories in 10 min. Final score will be tally of all 3 WODs.
Skill/Strength: Team Selection Station Set Up Team Strategy
Warm Up: 5 min DROM then 2 Rounds 30 sec each OHS w/ Bar or PVC KB Snatches Good Mornings HRPU Row (No Straps) Then 5 min Band Mobility