Saturday, August 17, 2013

left coast

Today is the Left Coast Invitational Hosted by CrossFit Mission Gorge at San Diego State University. Click here for more details: http://theleftcoastinvitational.com/

OUR COMPETITORS HEATS:

  •  Matt Gomez & Jerry Moylan Workout #1 8:49-8:55/Workout #2 10:51-11:03 Int. Females/Int. Males

  •  Joe Verrill Workout #1 9:11-9:17/Workout #2 11:25-11:37 Int. Males/Adv. Males


TODAY’S SCHEDULE:

8AM-Olympic Lifting class with Coach Greg

9AM- TEAM WOD (IN TEAMS OF 4)

Event 1:
In teams of four: with one person working at a time, In 100m intervals move 1 log 1600m ; pair up teams of four and for however long it takes team a to finish log run team B is doing total tire flips for time. (Score is total tire flips)

Event 2: In team complete 2000m for time. Maximum interval row per person is 250m. Partners hold double KB front rack. If one person drops KB team must rotate on rower.

Event 3: 20 rope climbs for time.
** winning team gets free coconut waters.**

10AM- WEEKEND WARRIORS CLASS “FREE CLASS”

“Ball Buddy”
3 Rounds for time
8 Burpee Med ball jumps
10 Med ball abmat sit-ups
12 Wall balls
250m Med ball run

11AM- Women’s Only Class

For time:
Buy In – 40 OHS, 45lb
3 Rounds:
10 Ring Dips
20 Sit Ups (Chest to knees)
30 Double Unders (sub lateral bar-hop-overs)
Buy Out – Run 400m

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