Paul
Part 1. Every 1:30 for 12:00 Minutes (8 Rounds)
“Big Willy Complex” Build up to 70-80%
1 Power Clean
2 Front Squats
1 Split Jerk
Part 2. Assault Bike, OTM for 14:00 Minutes
Odd Minutes: MAX effort Bike
Even Minutes: Rest
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
To secure your spot, email amanda@crossfitdivision.com
Blair
3 Rounds of
100ft DB Walking Lunge 50lbs/35lbs
400m run
Time Cap 12:00 Minutes
-rest 5:00 minutes-
3 Rounds of
400m run
21 Kettlebell Swings 24kg/16kg
12 Pullups
Time Cap 12:00 Minutes
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
To secure your spot, email amanda@crossfitdivision.com
Adam
Part 1. OTM for 10:00 Minutes
Odd Minutes: 3 Deadlifts (85%-90%)
Even Minutes: 5-8 Strict Handstand Pushups/DB Strict Press
Part 2. 21-15-9-15-21 Reps of
Deadlifts #225/#155
Handstand Pushups/ DB Push Press
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
To secure your spot, email amanda@crossfitdivision.com
Matt
OPEN GYM 9:30am-11:30am
Active Recovery
5:00/4:00/3:00/2:00/1:00 Minutes
SkiERG
Bike
-rest 1:00 between sets-
Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
To secure your spot, email amanda@crossfitdivision.com
Cindy
In Teams of 2, Complete the following for time
Buy In: 100/80 Calorie Bike
150 Back Squats #225/#155
*Everytime you switch or break, complete a 50ft DB Walking Lunge*
Buy Out: 100/80 Calorie Bike
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
To secure your spot, email amanda@crossfitdivision.com
Colin
Part 1. AMRAP in 12:00 Minutes
10 DB Floor Press (you choose loading)
8 Strict Pullups
Part 2. 1 Round for time
1000m Row
10 Rope Climbs
100ft Handstand Walk
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Two Thumbs up for Bring a Friend Day- All classes are free to try for new Athletes
In Teams of 2, Complete 5 Rounds for time of:
60/40 Calorie Bike
30 Overhead Squats #95/#65
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