Event 1
Accumulate total team time OR, for each of the following, consecutively:
Strongman Hold with weight
Static hang from chin-up bar
Front Bridge from Hands
Event 2
AMRAP in 7 min:
Tire Flips
Event 3
AMRAP Rope Climbs in 5 min - to 10 ft target & Thruster, 1 RM
Event 4
Total Reps:
60 sec Push-up Burpees
60 sec Row for meters/10
Event 5
AMRAP Calories in 20 minutes - 4 team members
&
AMRAP length of CF yard ran in 20 minutes - 3 team members
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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May
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- 21, 18, 15, 12, 9, 6, 3 rep rds:DL - 135#/95#BJ - ...
- 30 min Airdyne @ EZ pace
- WednesdayA1. DB Walking Lunges, 10/leg x 6 sets, 1...
- MondayA1. Back Squat, 8-10 x 5 sets, 90 secA2. Chi...
- WednesdayA. Front Squat @ 20X0, 10-10-10-10-10, 5 ...
- 6 sets @ 90-95% effort:30 sec PUB60 sec Running6 m...
- CF2 Invitational
- Thursday WOD - Optional
- 4 sets @ 90% effort:45 sec Push-up Burpees45 sec K...
- Tuesday WOD
- A. Power Snatch, 3-3-3-3, 180 secB. Back Squat @ 3...
- A. Split Jerk, 3-3-3, 180 secB1. Push Press @ 31X1...
- Thursday - Optional
- 5 sets:30 sec DL - 135#/95#30 sec BJ - 20"/14"30 s...
- Tuesday - Optional WOD
- A. Power Clean, 3-3-3-3, 180 secB. Front Squat, 5-...
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May
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4 comments:
It's was an awesome day!!! Gr8 work everyone... Thank you Darren & Gino for giving us the opportunity to experience part of crossfit and thank you Mike for all your time... & thank you everyone for keeping me motivated... I have a lot more to achieve...
Have an awesome weekend everyone!!!
What great invitational this year. I am with Arti, thanks to Darren, Gino and Mike for put it all together. Thanks to my co-workers for pitching in to help where we were needed. Big thanks to the two chefs John and Jeff. WOW, wonderful job on the bbq. One last to all the participants who accepted the invitation. Without all of you, our CF friends, this day wouldn't happen.
Great job to everyone and great effort to all teams.
Super fun afternoon!!!!
Enjoy the sunshine and a short well deserved rest.
Good Luck to Team Opt(Bill, Tiffany, Jeff) and the individual competitor, Mike, Lauren and Jessica at regional in a few weeks. We are all cheering you on.
out
CF Invitational was awesome this year. Loved all the new people that came out, hope everyone had a great time!
Sunday WOD
5km Run/Walk - the wind made this a big challenge
48:47
Saturday WOD 4 (completed Monday - needed a rest day after the invitational)
3 x [1000m Row @ 50% effort/1000m Row @ 85-90% effort]
1000m - 2:29.9/500m (4:59.9)
1000m - 2:07.7/500m (4:15.5)
1000m - 2:32.4/500m (5:04.8)
1000m - 2:08.2/500m (4:16.4)
1000m - 2:36.9/500m (5:13.8)
1000m - 2:08.1/500m (4:16.2)
Tuesday WOD:
"HELEN"
3rnds for time:
Run 400m
21 KBS (24kg)
12 Pull-ups
Time: 9:32
Did some light biking on weekend.
out
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