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Saturday 140927

26
Sep

Saturday 140927

William with great triple extension in his Clean & Jerk at the Masters Championships.

Reminder:  Come out and support our Lady Surge members as they take on the competition at Girls Gone Rx hosted by CrossFit Eminence.  CFE is located at 84th and Washington.  We have two teams of three athletes completing, both teams compete at the same time.  Heat times for team Tattoos & Titties (Carlye, Kelli, and April) and team Surge Divas (Kelsy, Audrey, and Courtney) are as follows:

  • Event 1 = 9:30
  • Event 2 = 12:30
  • Event 3 = 3:42

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Wt. Hip Ext.

Skill:

WOD:
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 6-10 Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift
  • 9 Over Unders

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Strict Pull Ups
  • 8 Wt. Hip Ext.

Skill:

WOD:
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 5/3 Muscle Ups/10 Chest to Bar Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift 185/125
  • 9 Over Unders 24/20

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • :20 Seconds Plank
  • :20 Seconds Side Plank
  • :20 Seconds Side Plank
  • :20 Seconds Superman Hold

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Strict Pull Ups
  • 8 Wt. Hip Ext.

Skill:

WOD
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 5/3 Muscle Ups/10 Chest to Bar Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift 185/125
  • 9 Over Unders 24/20

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

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