Friday Night Lights this Friday for 15.4 & Little Warrior WOD Saturday April 11th

Mar 26th, 2015

Category: CrossFit

Friday Night Lights this Friday for 15.4 & Little Warrior WOD Saturday April 11th

american made

This Friday March 27th – Friday Night Lights
Can you believe we’re in the last week of the Open?! We’ve seen some amazing performances week over week with lots of firsts and PRs: first double unders, first muscle ups, handstand pushups… the list goes on and on. We want to close out the 2015 Open season with a bang, and we’re hoping you can join us for our second ever Friday Night Lights!

We’ll be running heats of the workout from 5-7pm in Southie Green to create more of a competition-style feel. Similar to what we’ve been doing in class, we’ll all take a turn completing the workout, and then judging one another. This is an awesome opportunity to get an extra push during your own workout, then stick around to cheer on your fellow athletes. EVERYONE can participate – Rx, scaled, and those who are not registered for the Open. The final heat will include many of our top competitors, so we’d love to have some extra support for them as they make the final push to qualify for Regionals. The team currently sits in 16th place, and needs to be in the top 15 to qualify. They need your support & energy!

Heat times will depend on the length of the workout, but we’ll do our best to get you as close to your preferred time as possible. We’ll close the night out with some celebratory beers and ciders. We can’t wait to see you there! Get excited!
Recap of Details
When: Friday, March 27th, 5-7pm
Where: Southie Green
Who: Everyone! Participate in the workout, or just come by to cheer on your fellow competitors!
How: Sign up HERE to secure a spot
Important note: The 5pm, 6pm, and 7pm classes in Southie Green will be cancelled. If you’d prefer to complete the workout at night in a regular class setting, the 3:30, 4:30. 5:30 and 6:30 classes in Southie Orange will run as scheduled.

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Founder Chad Verry & Matt Murawski

Little Warrior WOD 15.6
The Little Warrior Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer.  To help show our CFS community support, we will be hosting an event on Saturday April 4th to benefit the foundation.  Riding the momentum of the CrossFit Open, we are going to refer to the Little Warriour WOD as 15.6.  Similar to the Open WODs, The Little Warrior WOD itself will be announced 8:00pm (ETD) on Thursday April 2, 2015 and  will compliment the Open WODs. Don’t worry, unlike 15.3, it will be for everyone.   On Saturday April 11, 2015 we will be running the WOD during classes and will have a friendly competition like atmosphere, similar to the Open WODs.  You will partner up and judge each other so bring a friend!  Prizes will be awarded to the best male and female scores for the day.

Minimum suggested donation will be $40.00 and that includes a Little Warrior WOD T-shirt color of your choice along with a Reebok 20% discount coupon.   If you would like to make a separate or additional donation, they can be made at the box the day of or on the Little Warrior website here. All funds collected directly benefit the Little Warrior  foundation.

You have worked hard all year for the Opens, for yourself and for your team and now is your chance to help others.  This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner.  How big is your brave…

Please keep your eyes peeled to the blog in the coming weeks and also go to the Little Warrior Facebook page, “Like” it to keep up to date with the event and future events.  You can click join and also donate through there.

littlewarriorwod.org https://www.facebook.com/Littlewarriorwod  Instagram: Littlewarriorwod

Strength
Every Minute on the Minute for 10 Minutes
2 Squat Snatches

Level 1- 1 Power Snatch 2 Overhead Squats

WOD
3 Rounds
1 Minute Stations for Max Reps
1. Wallballs
2. Toes to Bar
3. Double Unders
4. Power Snatch (95,65)
5. Rest

Score = total reps. Double unders divided by 5. Single unders divided by 10.

Level 2- (75,55)
Level 1- (65,35)

Conditioning Class: WOD
Every 3 minutes for 12 minutes:
400m Run
Rest 5 minutes
Every 2 minutes for 8 minutes:
200m Run
Rest 3 minutes
Every minute for 4 minutes:
100m Run

Conditioning Class: Core
Accumulate 2 minutes in L-Sit on Rings
-Work with a partner, time each other

DISCUSSION 6 Comments

  1. jason barrow 03/27/2015 at 1:28 am

    Big shout outs to Liz on the muscle-up, so much practice paying off.

    EMOM: 135#, all the rounds
    WOD: 142 Rx

  2. Cash Lady 03/26/2015 at 6:40 pm

    EMOM: up to 95#
    WOD: 180 Rx

  3. Alec 03/26/2015 at 5:04 pm

    170#, 211ish Rx

    15.5 prediction: burpee box jumps and increasing weight squat clean thrusters

  4. Crowley 03/26/2015 at 2:38 pm

    emom: up to 165#
    wod: 194rx

  5. Eddy 03/26/2015 at 2:03 pm

    EMOM: 125#
    WOD: 159 Rx

  6. Brian M. Maser 03/26/2015 at 1:14 pm

    EMOM: 150#
    WOD: 185 Rx