9.1.14 "Bradshaw"

August 31, 2014

ANNOUNCEMENTS:

LABOR DAY SCHEDULE
8am and 9am classes ONLY at all Locations

Lurong Challenge #3
Sign Up Monday August 11th
Early Registrations win prizes
Challenge Begins September 15th
This is a Nation Wide
8 Week Paleo and Fitness Challenge
For More Information Visit:
www.lurongliving.com/challenge

“The Great Equalizer”
Scaled and RX mixed Teams
at Ever Proven CrossFit
Dover, NH
Sunday September 7th
Sign Up Now!!!
https://everproven-crossfit.theboxhq.com/events/the-great-equalizer

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I think everyone liked “Split Yo Lip”!!!

 

“Bradshaw”
10 Rounds
3 Handstand Pushups
6 Deadlifts (225,155)
12 Pull ups
24 Double Unders

Scaling Options:
L1 – 7 Rounds
L2 – 5 Rounds

TIME CAP 35 MINUTES

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Rounds of:
15 Terminators
–add weight each set

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4 Rounds
Row 1500m
Run 1200m
Airdyne Max Cals in 5 Mins
Rest 4 Minutes between rounds

OLY
5-5-5-5-5 Strict Press
3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

 

 

COMPETITORS

STRARTING THE HATCH SQUAT PROGRAM THIS WEEK. TUESDAY AND FRIDAY WILL BE SQUAT DAY!!!

1. 5-5-5-5-5 Strict Press
3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

2. “Bradshaw”

3. Todays Core

Comments

comments

About the Author
  1. Brian Reply

    17:56 RX for a big pr… Super fun morning!

  2. CC Engine Reply

    32:43 (1mat/2 sm plate, 105#, blue, s.u.)
    Custom scale but 10 rnds! 🙂 🙂
    Like this one!
    Great to see all the peeps! 🙂

  3. Willhuntforfood Reply

    Team rac
    Bradshaw
    All had 1 abmat
    Joe 25:04
    Tim 34:45
    Andy 32:50 3x singles

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