Saturday, January 5 WOD

 SANDY HOOK ELEMENTARY VICTIM RELIEF WOD

 Partner WOD: AMRAP in 10 minutes of…

  • 10 Thrusters
  • 6 Burpees
  • 10 Kettlebell Swings

The Rules:

  • Partners must be either both RX or both scaled, there will be no teams with one athlete RX and the other scaled.
  • Only one partner will be moving at a time and cannot advance to the next movement until both partners have completed the movement. For example Partner A does their 10 Thrusters then partner B does their 10 Thruster, then they move on. It does not matter who does the movement first so if partner A starts the Thrusters it does not mean they need to start for the burpees.

Weights and standards:
RX:
Thrusters= 95 pounds for men/ 65 pounds for women
Burpees= Chest must make contact with the floor and the way down and feet must leave the ground at top position with hands above head
Kettlebell swings= 53 for men/ 35 for women

Scaled:
Thrusters: 75 pounds for men/ 45 for women
Burpees= Same as RX
Kettlebell swings= 35 for men/ 26 for women

CO-ED Teams: will do weights as described above just will have two sets of weights.

Buy a shirt! Tagged Swag shirt company has been very generous and designed shirts for the fundraiser! Here is the link to the shirt:

T-shirt made by Tagged Swag: Click Here!

Please don’t forget to donate:Click Here!

 

 

 

 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Get comfortable with being uncomfortable

Coach Capobianco

Foodee

Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »