15
Oct
Wednesday 131016
Couldn’t be more proud of this group. Each of them came out and represent CrossFit Surge to the fullest at the FRCF Master’s Comp this last weekend. William finished 15th in the 50-54 Men’s age group, Joe finished 5th in the 44-49 Men’s age group. Bobby finished 33rd and Jason finished 8th in the Men’s 34-39 age group. In addition Christina finished 4th in the Women’s 34-39 age group. Thank you all so much for all your hard work and dedication. We as Coaches can’t say enough about all of you!!!
Essentials
Strength/Skill: |
Warm Up:
Strength: 2 Sets:
Skill: |
WOD: |
For Time:
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Additional: |
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Performance
Strength/Skill: | |
Warm Up:
Strength: 2 Sets:
Skill: |
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WOD: | |
For Time:
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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: | |
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Competition
Strength/Skill: |
Warm up:
3 Rds NFT:
Strength: A) Take 15 minutes to build to a “heavy” Jerk Skill: |
WOD: |
AMRAP in 12 minutes:
IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP: For time:
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Additional: |
OPTIONAL A.M./Additional Session: A) Easy 1-Mile Warm-Up Run B) 5 sets:
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