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Saturday September 28, 2013 CrossFit Stapleton- Denver, CO

 

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What are you doing this weekend? I will give you a few ideas… 

Hopefully you will be coming to CFS today at either 7, 8, or 9:15AM with a friend or family member to participate in our Flood Relief WOD

Everyone is welcome!!

After you finish at the gym head over to CrossFit Eminence to support our two CFS teams- 50 Shades of Awesome and The Gettin’ Physicals! 

Here are both of the teams heat times:

WOD #1- 9:10am

WOD #2- 12:00pm

WOD #3- 3:10pm

Also, please wish Christina N and Jennifer H good luck today and tomorrow as they complete their CrossFit Level 1 Certification this weekend! We know you will both do awesome! 

 

FLOOD RELIEF WOD

 

A. FOR TIME: – 8 MIN TIME CAP!

2000m Row – Each Athletes ROWS TWICE

P1. Row 500 Meters

P2. FLR on elbows with feet elevated on (2) 45# bumper plates

Every Break in FLR = +20sec penalty

Every 10sec UNDER 8:00 = -10sec bonus (additional)

Score = Time + Penalties (+/-)

 

Rest 3

 

B. FOR TIME: – 8 MIN TIME CAP!

160 Total Wall Balls for Time

P1. 20 Wall Balls @ 24#/14#

P2. KB Goblet Squat Hold 55#/35#

Every Break  = +20sec penalty :  Resting between rounds of 20 is ALLOWED

Every 10sec UNDER 8:00 = -10sec bonus (additional)

Finish earlier gets more rest

Score = Time + Penalties

 

Rest 3

 

C. FOR TIME:

80 Total Power Cleans for Time 135#/95#

P1. 10 Reps

P2. Rest

Score = Time

 

SCORE = TOTAL TIME (A+B+C) : LOWEST TIME!

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