Primarily Outdoors Unless Raining – Parking Lot will be used for Fitness
We are happy to be hosting the Out Athletics Row Down event today at 10 & 11am.
General CrossFit Classes will still be held at 7,8 & 9am and Open gym will be available the rest of the day.
There are still spots available for the Event at 11am. Registration is required and can be completed through this link.
Warm Up
2 Rounds
20|15 Cal Row
100 Singles*
15 Hollow Rocks
10 Scap Push-Ups**
*Round 2 – 50 Double Unders
**Round 3 – 10 Push-Ups
WOD
50 Calorie Row
100 Double Unders
50 Sit-ups
25 Push-ups
40 Calorie Row
80 Double Unders
40 Sit-ups
20 Push-ups
30 Calorie Row
60 Double Unders
30 Sit-ups
15 Push-ups
20 Calorie Row
40 Double Unders
20 Sit-ups
10 Push-ups
10 Calorie Row
20 Double Unders
10 Sit-ups
5 Push-ups
Level 2- 50-40-30-20-10 Double Unders
Level 1- Single undersx2
25-20-15-10-5 Reps
Extra Work
3 Rounds for time of
2 Minute Handstand hold in as few sets as possible
After each round, perform 5 burpees for each set – e.g., if the handstand hold takes 4 sets, complete 20 burpees for starting the next round.
ADV – Freestanding Handstand
Out Athletics Row Down
Teams of 2
WORKOUT EVENTS:
EVENT 1
5k Row: 20 min cap
You and your partner have to accumulate 5000m, switching whenever
The score is your time (or meters completed at 20mins)
EVENT 2
Begins at 20:00
You and your partner have 5 minutes to accumulate max-effort burpee-plate
One partner works at a time, can switch whenever
The score is total combined burpees
EVENT 3
Begins at 25:00
You and your partner have 10 minutes to complete your max clean (can be squat or power)
The score is total combined weight/Wilks Coefficient*
EVENT 4
It starts at the time of the event registration
You and your partner have up to Event 3 to fundraise for your team. The score is total dollars raised.
Event 3 will be scored using the *Wilks Calculator, so all athletes will have to weigh in at the beginning of the event. This makes it more equal in terms of allowing teams, no matter gender mix, will be scored as fair and inclusive as possible
To learn more about OutWOD Athletics check out their website HERE!