TAKE ME TO YOUR LEADER(S)...

LEADERBOARD: Through week 2:

1)       Tim (3)
2)       Nick (4)
3)       Kara (5)
4(T)   Derek (6)
4(T)   Matt P (6)
6(T)   Sue (7)
6(T)   Wyatt (7)
8)       Robb (10)
9(T)   Cindy (11)
9(T)   Stacie (11)
11)     Jen
12(T) Eric (14)
12(T) Craig (14)
14)     Renee (15)
15)     Lucy (16)
16(T) Dave (17)
16(T) Andrea (17)
18)     Jeremy (18)
19)     Alex (20)
20)     Al (-)

It's a tight race only 1/3 of the way through the workouts.  With the potential for 10 points each week, this could swing in a hurry!!!
And with that, week #3 is upon us... 

WOD: For Reps:
5 min Row For Calories
4 min Box Jumps (24/20/ Step ups allowed)
3 min Hang Squat Snatch (75/45 Rx)(65/35 Sx)
2 min Wall Balls (20/14 to 10')(14/10 to 10')
1 min Handstand Push Ups (allowed to sub Wall Walks)

Clock will run continuously.  You will have a partner count your reps for you.

TEAMS: (Individual work, can do it without your partner)
Dave / Jen
Eric / Renee
Craig / Stacie
Matt / Lucy
Nick / Cindy
Jeremy / Sue
Wyatt / Kara
Derek / Andrea
Robb / Tim
Alex / The average of all the reps

WEEK #2

I will update Week #1 when the last 2 people have recorded their scores...but for now, on to Week #2:


Our first Partner WOD!

FOR TIME:
60 KB Swings (50/35)
50 Box Jumps (24/20, step ups allowed)
40 Wall Balls (20/14 both to 10' Rx)(14/10 both to 10' Sx)
30 Pullups (Sx bands will be assigned)
20 GHD Situps (Rx must go to 45* with arms extended above head, Sx must go to 90*)
10 Snatch (105/75 Rx)(85/55 Sx)
50 Alternate Lunges (25/15 Overhead Rx)(15/10 Overhead Sx)

Time will begin when the first partner begins his swings.  On the completion of the 60 KB swings, the 2nd partner can begin their swings.  The 2nd partner can never continue on until the first has completed the exercise.  The clock will stop when 2nd partner finishes their 50 lunges.



PARTNERS:
Nick/Derek
Tim/Wyatt
Matt P/Robb
Alex/Dave
Jen/Al (Jen's time + Sue's KB Swing time)
Sue/Kara
Andrea/Cindy
Renee/Stacie
Lucy/Craig
Eric/Jeremy

Please get in contact with your partner and begin discussing a day you can do this!  Next week will be adjusted as Al and I are both gone Friday for Regionals.

~Coach T

And the Week 1 Partner Tournament WOD is....

First, let's start with the Teams.  Again, it is not too late to sign up!

Week 1:
Kara / Nick
Cindy / Matt
Lucy / Robb
Al / Tim
Renee / Jeremy
Sue / Derek
Stacie / Eric
Jen / Dave
Andrea / Alex
Wyatt / The average off all (unless another person signs up or Al has to drop out)

And with that, now to the WOD:

10 Minute AMRAP: Your rounds + reps and Partner rounds + reps is your score.
7 Deadlifts (95/65 Rx) (75/50 Sx)
7 Hang Power Cleans (95/65 Rx) (75/50 Sx)
7 Front Squat (95/65 Rx) (75/50 Sx)
7 Shoulder to Overhead (95/65 Rx) (75/50 Sx)

I should not have to ask at any point:


...because if I do, this may get ugly...like:

Update to the 6 Week Challenge:

So here's more information on the upcoming contest and possibly the icing on the cake to get you to sign up!

The contest (as mentioned) will run 6 weeks beginning this Friday.  You will have 6 days to make up the workout and Thursdays will be active recovery / make-up day as well.  Each week you will have a new partner.  Your score will be tallied and ranked every Thursday night to determine your placement.  Just like in the Open and the Games, each individual of the team will receive 1 point for first place, 2 for 2nd, and so on.  The fewest points after 6 weeks is the winner.  Scaled divisions will be manageable for everyone, so there is no reason to not sign-up!

Workouts will be done as either a Partner WOD (both partners need to be present) or an individual WOD whereas your score will be added to your partner's for a Team score and placement.  Exceptions can and will be made for those who cannot get times together for the workouts.

Week 1:
Individual WOD; 10 minute Rounds plus Reps

Week 2:
Partner WOD; For Time

Week 3:
Individual WOD; For Total Reps

Week 4:
Individual WOD: For Total Reps

Week 5:
Partner WOD; For Time

Week 6:
EPIC FINAL

If you are on the fence about this or worried about not making all the WODs, you might as well sign up and give it a go because all the workouts will be in the programming anyway!

~Coach T

WOD 13.05.13

Summer is nearing!  That means we get to go outside more, run more, and fewer laps on the stairs!
But not today :)

WOD:13.05.13

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Situps
Goblet Squats (50/35)
Burpees
Pullups

Compare to 13.01.21

So, it's like the Open, without all those really good people, and you get a partner to help!

6 Week Round Robin CrossFit Partner Tournament!  

So let's have a little fun.  This will be open to all CrossFit members, both morning and night, with a Rx and Scaled (Sx) division.  Your partner will switch each week and the workouts will alternate from a Partner WOD to a Total Score to find your ranking.  Ranks will be totaled up at the end of the week and you will get 6 days to complete the WOD with a Coach present.  Workouts will be pulled from the 2010 CrossFit Open, Sectionals, and Regionals, along with some favorite benchmark variations.  You'll end up doing the workouts anyway, so you might as well have a little fun competition thrown in!  And what's better than watching Sue and Robb on the same team?  Watching them go head to head!

All you have to do is scribble your name on the chalkboard.  Sign-up will end on Thursday of this week and the first WOD will be announced next Friday.

~Coach T