• 05/03/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Sumo Deadlift (1RM)

    Last Sumo

    Holland 3RM on 3/2

    95% of 1RM on 2/9

    Last 1RM 12/2/15

    WOD

    Granite Games 2015 Individual RX Event 1 (Time)

    3 Rounds

    100 x Dubs

    10 x OH Squats 155/105

    8 min time cap
    Change 8 min time cap to 10. Every rep unfinished add 1 second to 10 minutes. Scale accordingly

    Competitors

    Competitors as extra credit or in lieu of WOD listed above.

    Curious if we have anyoe that can do this yet?

    King Kong (Time)

    3 Rounds for Time of:
    1 Deadlift, 455#
    2 Muscle-Ups
    3 Cleans, 250#
    4 Handstand Push-Ups
    Womens RX

    DL 315

    CL 175

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