Nick, Erica, Rebecca, and Leo, at the highest point in the Continental United States.
Warm-up: 1/2 Tabata DB Snatch, Hollow Rocks, Arch Hollow Swings. Dynamic Stretch.
Strength: Devil Press / Ring Swing / HSPU / T2B
2 Devil Press + 3 Ring Swing EMOM for 6 min.
Then
2 HSPU + 3 T2B EMOM for 6 min.
Choose one of the following workouts to complete today. This is a little sampler of the Wodapalooza Online Challenge. If you think you might want to take part in the fun Click Here for more information.
WOD: WZOC 18.5
15 min. AMRAP
30 Back Squats 95/65
20 Toes to Bar (scale w/K290)
30 Back Squats
20 HSPU (scale w/z press)
30 Back Squats
10/7 Muscle-ups (scale w/pull-ups 1/1 or ring rows 2/1)
WZOC 18.4
16 min. AMRAP
2/2, 4/4, 6/6, 8/8, 10/10, 12/12… etc Reps of:
Devil Press 35/20
DB Step-Ups 24/20
Add 2 reps to each movement until time runs out.
Icing: Highway 40 sign-up.
Highway 40 Throwdown Sign-up is ready to go. This week we need to nail down our teams for the 6th Annual Highway 40 Throwdown. We need to send in information so that they can get t-shirts ordered and workouts finalized according to athlete numbers.
The date is Saturday Sept 21st. The place is WHC CrossFit in Craig. Sign up on the Whiteboard in the Box. If you want to participate but don’t have a partner, put your name on the board and Cal will pair you with a teammate.
There are various divisions and age groups so that everyone can take part and have a lot of fun. If you have questions talk to Cal.