Monday June 6, 2016

AaronCrossFit

Coach Katie, Rob with Hailey on his back, and Coach Rachael
This Saturday is our first ever team competition; Double Dare 2016. Two person, same sex competition
Divisions: Fitness (Scaled), Rx, Scaled Elite (Rx+)3 WODs for all divisions, finals WOD for top teams in Rx & Scaled Elite

The schedule is below,
7:00-8:00 Registration
8:00-8:30 Opening Announcements
8:30-10:00 WOD 1
10:00-10:10 Break
10:10-12:00 WOD 2
12:00-1:00 Lunch
1:00-3:40 WOD 3
3:40-3:50 Break
3:50-5:00 WOD 4
5:00-5:15 Break
5:15-5:30 Awards


SWOD
Press (4×11 @60%)

WOD
FIT: For time,
400m Plate Carry
50 Lunges L-arm
50 KB Swings
50 Lunges R-arm
400m Plate Carry
Rx: For time,
400m Plate Carry (45/25)
50 Lunges L-arm
50 KB Swings (53/35)
50 Lunges R-arm
400m Plate Carry
SE: For time,
400m Plate Carry (55/35)
50 Lunges L-arm
50 KB Swings (70/53)
50 Lunges R-arm
400m Plate Carry