Saturday, April 29th
SCALED & RX DIVISIONS
COSTUME CONTEST & PRIZES
Our annual super fun throwdown with our friends from CrossFit Hale is here again!!!
Save the date, and get ready to participate! It’s just like our in-house comp – Fun, non-intimidating, and encouraging environment.
We encourage full participation, and we can scale and modify as needed. This throwdown really is meant for everyone! No excuses here! We want YOU to come play with us! 😉
There is an optional COSTUME CONTEST, as well, and the only requirement to win is that you have to wear the costume during the workouts. But, if you want to wear a costume to the event, and then take it off during the workouts, that is obviously totally okay, too (You just won’t be in the running for the awesome prizes)!
IF YOU’D LIKE TO HELP JUDGE, please email Coach Kara at firstname.lastname@example.org. Thank you!
TO SIGN UP, please email Coach Jay at CrossFit Hale at Jay@crossfithale.com
WOD for MONDAY 041717:
:30 on / :10 off
DU’s / Singles
Primals w/ push up
R-leg Shin Tissue Prep w/ PVC
L-leg Shin Tissue Prep w/ PVC
KB Goblet Squats
Thoracic Roll Out
Strict Press w/ empty barbell
“The Incredible Shrinking Bear”
15 min AMRAP
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
From 0:00 to 4:59 Working load is 45% of 1 rep max Deadlift
From 5:00 to 9:59 Working load is 35% of 1 rep max DL
From 10:00 to 15:00 Working load is 25% of 1 rep max DL
Shoulder Rocks with Plate
5 x 7-10
10 min EMOM
ODD – 5-8 Strict Pull ups @ your best level
EVEN – 5 Bench Press @ @ 65%