Team WOD Saturday/Trodo Games Today

real workout

Saturday February 22, 2014

Congratulation February On-Rampers.  Welcome to the community.  Please join classes and make yourselves at home!

Come to CrossFit Defined in Lincoln Square today to cheer on the Trodo teams competing.  CFB 1 and 2 have heats at 1:00, 2:30, 3:30 and 5:00pm.

Open Gym:8:00-9:30am Team WOD:9:30-10:45am Free Intro:11:00-12:00pm

Teams of 4 10 Rounds 40m KB Farmer Carry 53x2, 35x2, 25x2 8 C2B 10 Fat Bar S2OH (Bar=20#) 90/70/50 12 Box Jump Overs 24/20/16 Each team member begins at one of the four stations and rotates through. A round is complete when each team member cycles all 4 movements.  The work must be done in order, one athlete per station, and no athlete can leap frog a team mate.  You must wait until team members complete an exercise before you can begin.  Time is called when the last team member finishes all their reps of their last round.

Skill/Strength: Team Selection Station Set Up Strategy

Warm Up: 500 m Row DROM Band Mobility Then 1 Round 60 sec each KB Snatches/Alternate arm each rep HRPU Air Squats Lateral Band Walks Plank Holds Spider Lunges

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