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Saturday, September 12, 2015

11
Sep

Saturday, September 12, 2015

There will be one class today at 8 am.  Trever, Rachel, LaLa and Brandon are competing in the Rocky Mountain Throwdown hosted by CrossFit DNR.  It’s taking place at Oskar Blues Brewery 1800 Pike Road, Longmont 80501,  First event starts at 10am, come out and help support.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:
Skill:

WOD:
“Rocky Mountain Throwdown”

In Teams of 4 Complete:

A) In 12 Minutes:

  • Team Row for Meters (Partners may rotate as needed)
  • During the 12 Minutes Each Member of the Team Must establish a Max Clean and Jerk

Rest 5 Minutes:

B) For Time: (15 Minute Cap)

  • 300m MB Run
  • 60 Hand Release Push Ups
  • 50 Wall Ball
  • 40 Burpee Over Stick

*2 Teammates will start with the 300m MB Run.  Once Both partner complete the run, the second pair may begin their run.  During the push ups, Wall Balls, and Burpees only one athlete may work at a time.  The pairs will move through each exercise like a gauntlet.  Only 1 pair of partners at a given station.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
“Rocky Mountain Throwdown”

In Teams of 4 Complete:

A) In 12 Minutes:

  • Team Row for Meters (Partners may rotate as needed)
  • During the 12 Minutes Each Member of the Team Must establish a Max Clean and Jerk

Rest 5 Minutes:

B) For Time: (15 Minute Cap)

  • 300m MB Run
  • 60 Hand Release Push Ups
  • 50 Wall Ball
  • 40 Burpee Over Stick

*2 Teammates will start with the 300m MB Run.  Once Both partner complete the run, the second pair may begin their run.  During the push ups, Wall Balls, and Burpees only one athlete may work at a time.  The pairs will move through each exercise like a gauntlet.  Only 1 pair of partners at a given station.
 

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Rocky Mountain Throwdown”

In Teams of 4 Complete:

A) In 12 Minutes:

  • Team Row for Meters (Partners may rotate as needed)
  • During the 12 Minutes Each Member of the Team Must establish a Max Clean and Jerk

Rest 5 Minutes:

B) For Time: (15 Minute Cap)

  • 300m MB Run
  • 60 Hand Release Push Ups
  • 50 Wall Ball
  • 40 Burpee Over Stick

*2 Teammates will start with the 300m MB Run.  Once Both partner complete the run, the second pair may begin their run.  During the push ups, Wall Balls, and Burpees only one athlete may work at a time.  The pairs will move through each exercise like a gauntlet.  Only 1 pair of partners at a given station.

Additional:
  • 10 Minutes Mobility

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