9:00/10:00 WOD: 3 rounds for time:
Buy In: 3:00 of continuous plank and hollow rock alternating every 30 seconds
Strength WOD: Pick one lift or more (obviously your weakest)
Note: experienced CrossFitter can do thier “CrossFit Total” and max all three lifts.
METCON: AMRAP 5:00
Buy In: 3:00 max burpees
Strength WOD: Complete for weight: (record total weight added)
Scaling: Scale with bodyweight or bands as needed
METCON: AMRAP 16:00
Power WOD: 5 rounds:
METCON: 2 rounds for time: (max 18:00)
Strength WOD: Deadlift 3-3-2-2-1-1 (max 12:00)
WOD: “Badger” 3 rounds for time:
Scaling: A: 45/35 SC, 15 pull ups, 400m. B: 75/55 SC, 20 pull ups, 800m. C: Rx
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.
You can configure its height and width from the widget settings.