Warmup
Row 1K

WOD
1st
Bench Press 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
“Lynne”
Five rounds for max reps of:
Body Weight Bench Press
Pullups

Use 1st portion of WOD as warmup.  This is not a timed event so please share the benches.

Crossfit CenterMass Team Throwdown

Sunday October 3, 2010

Here are the teams and heats for Sunday’s events.

We have 13 full teams of 3.   Please, if you are not going to make it, let us know ASAP, so we can adjust the teams if necessary.  Also if you are interested in participating and never signed up, please show up on Sunday.  There is a good chance we may need some more athletes to participate. 

 ****NOTE: The teams and heat # could change. 

 This will be a fast paced event.  

Also, we could use some volunteer judges as well. 

Thank you, and see you all Sunday.

If I forgot someone, please let me know ASAP

The gym will be open at 9am

As you arrive,  Please check in at front desk.

At 10:00 sharp there will be an athletes meeting. 

(ROM and full explanation of WOD exercises)

Event starts promptly at 10:15 

All are welcome.  Bring you wives, husbands, kids, boyfriends, girlfriends.  Show them what you put yourself thru on a daily basis.

After the competition, we will be hosting an end of summer cookout.  We will be providing some food, however, like the post half-marathon party; we would like you if possible to bring some food as well.  If you are interested in making a dish, please post under today’s, and Saturdays comments what you will be bringing.  We will have some beer, but if you have a preference, BYOB….

 HEAT 1 (WOD TIMES WILL BE AT 10:15 & 11:35)

 TEAM 1 CRAIG, JOHN S, MIKE D’
TEAM 2 HANI, MIKE B, BALAZS
TEAM 3, SCOTT P, KEVIN E, VIN
TEAM 4 JOE S, DANA, PAT F
 
HEAT 2 (WOD TIMES WILL BE @ 10:35 & 1200)
TEAM 5 JOE E, DAN G, JON T
TEAM 6 LT, BILL T, ASHLEY B
TEAM 7 JOSH B, MIKE M, SHAUN B
TEAM 8 DAN S, MATT D, MICHELLE B
 
HEAT 3 (WOD TIMES WILL BE @ 10:55 & 12:25)
 
TEAM 9 STEPH, HEATHER H, SHANNON
TEAM 10 RYAN, STEVE R, JOE M
TEAM 11 SPLAT, PK, BRITTANY
TEAM 12 KYLE, JOHN SEWELL, RICH D
TEAM 13 NATE, RACHEL, CHRIS G