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

Warmup
As needed for Team WOD

Team WOD
In Teams of 2
20 Rounds for time of:
5 Thrusters
7 Hang Power Cleans
9 Sumo Deadlift Highpulls

Men=95lb Women=75lb

Only one athlete can work at a time.  Athletes must alternate 400meter runs.  One athlete will run 400meters while the other one works at the above WOD.  Athletes will switch as they come back from the runs.  Complete rounds before running (if your partner gets back when you are on HPC, finish round before running).

Warmup
Run 1mile

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

2nd
Five rounds for time of:
Body weight Deadlift, 15reps
1.5 Pood Kettlebell Swings, 15reps
Pullups, 15reps
24″ Box Jumps, 15reps

Warmup
CrossFit Warmup

WOD
1st Shoulder Press 5-5-5
Set 1=50%
Set2=60%
Set3=80%

2nd
“Elizabeth”
For Time:
21-15-9
Squat Clean, 135lb/95lb
Ring Dips

Rest Day/Make up Day/Skill Development

Warmup
As needed

WOD
“Murph”
For Time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1mile

***Break up the Pullups, Pushups, and Squats as needed.

Warmup
Run 1 mile

WOD
1st
Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
7 Rounds for time of:L
185lb/115lb Front Squat, 3 Reps
7 L-Pullups

Warmup
CrossFit Warmup

WOD
1st
Bench 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
For time:
10-9-8-7-6-5-4-3-2-1
Ring Pushups
Box Jumps, 24″
Floor Wipers, 135lb/95lb

1 Floor Wiper=Back and Forth

Warmup
As Needed for team WOD

Team WOD
In teams of 2
3 Rounds for time of:
40 Burpees
40 KB Snatches, 1.5/1 Pood
40 Pullups
40 Wall Balls, 20lb
40 Thrusters, 75lb/55lb
40 Squat Cleans, 75lb/55lb
800meter Run

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Air Squats
Samson Stretch

WOD
1st
Deadlift 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
For time:
21-15-9
225lb/185lb Deadlift
Kettlebell Swing, 1.5/1 Pood
Calorie Row

Warmup
100 Double Unders or Jump Rope 5min

WOD
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
 

Rest Day/Makeup Day/Skill Development

Warmup
Row 1K

WOD
3 Rounds for time:
Adams St. Hill Run (up and back)
30 Good Mornings, 45lb/35lb
20 Box Jumps, 20″
10 Body Busters

Warmup
CrossFit Warmup

 
WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
For time:
50 Toes to bar
Run 1mile
50 Toes to bar
Run 1mile

Warmup
3 Rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Walking Lunges
Samson Stretch

WOD
1st
 Bench 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“KB Snatch Test”
10 min of KB Snatches 1.5/1Pood

Switch hands as needed.  Count Total reps performed