1/19 WOD: CrossFit Challenge and Grass-Fed Beef

19
Jan

1/19 WOD: CrossFit Challenge and Grass-Fed Beef

Reminder: Please visit our Events page to for the link to sign up for the lululemon CrossFit Challenge on Saturday, from 8-10AM. We have over 35 athletes confirmed right now so we’ll be able to do it in two heats (20 people per heat). The first 20 athletes will get to go at 8:30AM. Please arrive on time at 8AM to warmup and get proper explanation of the workout.

Local Grass-Fed Beef quarters and 1/8’s for sale! Contact me with questions or to sign up! A quarter side of beef is 150-200#’s of fresh grass-fed beef. Price per # is around $3. Find that at Whole Foods? NOPE! Plus the farmer we’re buying from is a CrossFitter! All the meat is individually wrapped and frozen too. And it will be delivered to our gym. Cows are going in to butcher on the 16th of Feb. About 1-2 weeks after that we’ll have it. If you’re not interested in that much beef, we can get you on a list of people to share a quarter or 1/8th.

CF Group WOD:

Warm-Up:20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch, 5-snatch.25-pushups.
Strength: Bench  1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%.
WOD: Three rounds of 3-Squat snatch 135/95, 6-OHS 135/95, 12 squat thrusts, 50-double unders.
L-2: 85% 1RM Snatch.
Recovery: Foam Roller and Lacrosse ball MFR.

CrossFit Power Hour WOD:

SWOD: 3×5 Squat, 3×5 Bench
1 Arm Farmers Walk (RT) – 1/3 bw 40 yds
1 Arm Farmers Walk (LT) – 1/3 bw 40 yds
Max reps strict chinups (2 second hold @ top)
3 Rounds
*count total # of chinups
*Farmers Walk – entire length of mat and back