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Saturday 140419

18
Apr

Saturday 140419

Crossfit Surge Family!!
Let’s get out and root our Surge teams on tomorrow at the Pow3r of Three -RADcomps tomorrow in Boulder at CU Boulder Fieldhouse

our teams and comp times
#biggerthanyouthink at 9:00, 13:00 and 14:45 with Juliet Schutte, Brittany Nichols and Courtney Mericle

PR Princesses at 9:46, 13:45 and 15:45 with Maggie Bernardy, Kelli Aimar and Denise Edstrom Loveless

Sleepers at 11:23, 13:45 and 16:00 with Adam Brandt, Lance Chabarria and Landon Kennel

In addition on Sunday if anyone is available around 11:30 or 12 pm, we’re planning on moving the pull up rig so long as we can get enough help.  Any help would be greatly appreciated, it shouldn’t take much time THANKS!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

  • 10 Minutes Rope Climb work
WOD:
With a Partner Each Perform 8 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

  • 10 Minutes Rope Climb work

Skill:

WOD:
With a Partner Each Perform 10 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

EMOM:

  • 5 Over Bar Burpees
  • Clean and Jerk

Men start at 205, Women start at 135

Skill:

WOD:
With a Partner Each Perform 10 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

Additional:
  • Mobility

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