The CF EXP Fall 4 Some is just 10 days away! Sign ups will close 1 week from today, Wednesday October 30th. Be sure to get those teams signed up and practice the WODS!
WOD 1: Evans C&J Total (Sponsored by Evans on the Common)
Clean & Jerk Team Total
Entire team must complete 600m run before moving on to establishing Clean & Jerk total of all 4 team members
WOD 2: "Embrace the Burpees" (sponsored by LIVE SORE)
5min AMRAP of BBJ's (24") followed by…
5min AMRAP of BBJ's (20")
Score equals total reps combined between guys and girls
3A) "Fuel for 4K" (Sponsored by Fuel for Fire)
4K Row for Time…
3B) "Wicked Chipper" (Sponsored by Wicked Athletica)
30 Back Rack Lunges (115/75)
90 WB (20 to 10'/14 to 9')
Both parts A&B will be performed at the same time. 1 person on the rower at a time, 1 person working in the chipper at a time, you may rotate through all 4 teammate at any point. Each part will be scored as its own workout! 20 min CAP for both.
Michelle & Tracey
WORKOUT Of the DAY:
WOD: [ Team of 3 ]
Team of 3: Each teammate must complete each task. Team cannot rotate until everyone has completed their task.
50 Push Ups
75 KBS (53/36)
35 min cap
Team Training: Easy Cardio- sweat for 15-20 min. 30 min mobility. Optional goat Work- ex: muscle-up transitions. Keep the reps low and the weight light. This is a day just to practice good muscle memory and groove movement patterns.
Post scores and comments below.