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Saturday 141122

21
Nov

Saturday 141122

Schedule Reminder:  Do to the Turkey Challenge at MBS CrossFit, there is one class available today (8:30). 

Surge Family, come out and root on our awesome athletes at the MBS Turkey Challenge!!!

The Spine Geek team of Joseph Arvay, Zach Sanner, Holly Dolphin and Audrey Abel  WOD 1: 8:30 AM WOD 2: 1:00 PM

The Crossfit Surge team of Mary Willms White, Carlye Elstun, Lance Chabarria and Glendon Bautista WOD 1: 9:42 AM WOD 2: 2:12 PM

AND OUR AWESOME MEN PRO ATHLETE J.D. White WOD 1: 11:38 AM WOD 2: 3:42 PM

there will be a fun Floater WOD, that each team/athlete will decide. 

This is one of the best crossfit competitions in our area & will have over 400 athletes competing so COME ON OUT AND CHEER OUR SURGE ATHLETES!!!!

Thank you William.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift
  • Toe to Bar/Sit Up
  • Push Ups

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean
  • 1-5 Pull Ups

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift 225/155
  • Toe to Bar
  • Handstand Push Up

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean 155/105
  • 1-5 Strict Pull Up + x2 Kipping Pull Up

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift 245/125
  • Toe to Bar
  • 4″/2″ Deficit Handstand Push Up

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean 155/105
  • 1-5 Strict Pull Up + x2 Kipping Pull Up

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

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