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Thursday, April 8, 2010

Partner WOD!
3 rounds for time of:
500m Row
Burpees
WOD is scored by number of Burpees performed. While one team member is rowing the other is performing Burpees. 

In case y'all missed it we're trying to put together some teams for the Affiliate Workout at The Garage: A Crossfit Gym in Woodstock.  It'll be three workouts on April 17th.  Please let us know today or tomorrow whether you would like to enter the competition or not.  While the workouts are hard, they are  very doable.  There are scalings available for any level of Crossfitter.

The workouts are:
Workout #1
Chipper Style, In order, work to be split equally between male/female, but you can split it unequally between the two men, and the two women; only one male and one female working at a time.




200 Burpees
200 Wall Balls (20#/12#)
200 Pull-Ups
200 Double Unders
4 - 400 M Runs
200 Thrusters (95#/65#)

Workout #2
Any Order, ANY split, so men can do the lower weights as well, one male, one female working at a time. ANY ORDER. ANY ORDER.
100 - 95# overhead anyhow
100 - 65# overhead anyhow
200M - Overhead Walking Lunge Step with 45# plate
200M - Overhead Walking Lunge Step with 25# plate
100 - 225# Dead-lift
100 - 135# Dead-lift
100 - 1.5 Pood KB Swing
100 - 1 Pood KB Swing




Workout #3
Top Six Teams Only
Any order, any split. One male and one female working at a time.

2 Mile Run (using our 800M loop)
200 Sit-Ups
200 Pull-Ups
200 Ring Dips

15 Muscle Ups

Join us for CFSS Family Dinner at Teela Tacqueria tonight at 7:15 p.m.
-Paul Siegel


11 comments:

  1. Chad "My Pride is Hurt" PerryApril 8, 2010 at 7:43 AM

    Ouch.

    ReplyDelete
  2. paul-
    I went on the garage site and it said that registration is closed now =(

    ReplyDelete
  3. Well that is supremely disappointing. We'll see what we can do.

    ReplyDelete
  4. Paul & Isa... OK not sure I sould admit this but sort of relieved its closed... LOL

    ReplyDelete
  5. Kiersten...lol I was kinda nervous about it but I wanted to do it...who knows, maybe next time

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  6. Don't worry guys, they'll be more events and we'll be more on the ball next time. I still want to do one.

    ReplyDelete
  7. Chad - like I said - I was caught up in the moment. I'll regret my actions soon enough. You're the Paleo Challenge Winner for goodness sake.

    ReplyDelete
  8. You're a stud.

    Next time around my friend!!

    ReplyDelete
  9. Paul! I emailed the guy this morning and this is the response I got:


    I am working on the heats right now, we had planned on limiting to 24 teams, but we might open it up to 28 now, so I will let you know.



    Dr. Eric

    Garage Coach



    ...so we might still be able to do it!

    ReplyDelete
  10. Well, Isa, if they let us in I guess we have to do it.

    Kiersten, you still in?

    ReplyDelete