Workout of the Day (WOD)

Monday 11/24/14

First!!! Look at the schedule for Thursday and Friday, we will have a modified class schedule those two days for the Thanksgiving holiday weekend.

Congratulations to Geoff T., Emily T., and Bernie for competing in the Cornucopia Cup at Crossfit RE this past Saturday.  It was Emily's first competition and Bernie's second. Their division had the biggest showing of over 20 ladies. Bernie took 6th in the first event which was an AMRAP of overhead plate lunges, 20m plate pinch carry, burpees to plate. The second event was a Kettlebell swing ladder where Emily took 2nd and Bernie tied for 3rd. Last stage was max effort swing of 65 pounds, where Emily got 37 reps and Bernie 35 reps. They continued their amazing work into the third event with Bernie took 2nd and Emily taking 3rd in the Chipper finishing within 10 seconds of each other.  Overall Bernie finished 2nd place and Emily 3rd place overall.  Geoff T., also took 7th overall in the Rx mens division.  Way to represent you three :-)

Strength:
Shoulder Press
1st work set 5 reps @ 75% 1RM
2nd work set 5 reps @ 75-80% 1RM
3rd work set 3 reps @ 85% 1RM
4th work set 3 reps @ 85-90% 1RM
5th work set 1 rep @ 90-95% 1RM
6th work set 1 rep @ 95+% 1RM
7th work set 10 reps @ 70-75% 1RM

WOD:
4 Minute AMRAP
10 Wall Balls (20/14)
15 KB Swings (55/35)

rest 1 Minute

3 Minutes of Max Burpees

Rest 1 Minute

4 Minute AMRAP (pick up where you left off from the first 3 minute AMRAP)
10 Wall Balls (20/14)
15 KB Swings

Rest 1 Minute

3 Minutes of Max Burpees

*You will have two scores.  1st score will be the cumulative total rounds of the 2 four minute amraps (10 Wall Balls & 15 KB Swings) and 2nd score will be the grand total of Burpees.

This Thanksgiving, America will learn that ALL SALES ARE FINAL!