10/26/15 – 1st Place!

RANT

Huge congrats to members Rikki White, Jess Song, Morgan Cantelou and Amanda Wynn!  They participated in the RYB competition in Greenville, SC this Saturday and took first place in the all female Rx division!  Very proud of you!  You all work your butts off and it shows.  Keep it up!

CrossFit Performance

STRENGTH

A. Turkish GetUps, 3×5 each arm, rest :60

B. KB Trunk Twist, 3×15, rest :60

METCON

15 min AMRAP

7 Burpee Box Jumps (24/20)

14 DB Thrusters (35/25)

Dose Response: Aerobic Endurance – Tackle this workout at a sustainable 85% pace. Choose a load for the DB’s that would allow for the majority of rounds to be completed unbroken.

CrossFit Fundamentals

SKILL

A. Front Rack Mobility

B. Front Squats @22×1, 4×8, rest 1:00

METCON

3 Rounds for Time

15 Front Squats (moderate)

500m Row (25 cal AD)

Strength Class

A. Mid Hang Snatch – heavy triple

B. Mid Hang Snatch, 2×3 @90% of A

C. Power Clean – heavy triple

D. Power Clean, 3×3 @70% of C

E. Strict Press + Push Press + Push Jerk, 3×1.2.3