Wod Hopper Competition

Open Gym

 

THINGS TO KNOW

TONIGHT! – REFLEX! 7:30pm

Saturday – Open Gym 9:30am

Wod Hopper  Competition – 10:45am – RX only $10 throw in

Winner take all!

THE DIAMOND GAMES

We still need volunteers and judges!

www.crossfitcp.zenplanner.com

November 16th

Holly Jolly Team Challenge!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Skill Rope climbs. 5-7 minutes

Strength
Heavy Thrusters. (From the rack)
3-3-3-3-3

Wod
300 meters Row
15  lateral burpees (jump  over rower)
15 wall ball (20,14)

Rest

3 rounds. For splits.

Mad mobi
Pigeon
Calf stretch
Press ups
Knee on the wall

2 comments

  1. Suggestion: Post info on the Diamond Games on Reddit!!! There’s a CrossFit sub-reddit.

    Main Site: http://www.reddit.com

    Sub-Reddit specific to xfit: http://www.reddit.com/r/crossfit

    There are a lot of Texas Xfitters that might come from out of town that don’t know about the Diamond Games. 🙂

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