CrossFit: "Karen" 150-wall-ball shots at 10' for time. CO 15:00, then strength.
Warm-Up: JA's, JR 5:00, 20-deep squats, bar push-presses and box jumps.
Level-1:Men 20lbs, Women 16lbs, ROM, height will be graded. 10:00 for board!
Elements: 100 reps, 10-16lbs, 8-10' target.
Super Frogs:Boys 16lbs, Girls 12lbs.
Leap Frogs:Boys 12lbs, Girls 10lbs.
Tree Frogs:100 reps, 4-6lbs, 8'. (Taylor & Kellan 4lbs, Alex & Alexander 6lbs, 150 reps).
Tadpoles: 50 reps, soccer balls, 6-8'.
Strength: 10 x 10 strict push-ups, 1:00 rest.
Endurance: 2000 meter sidestroke swim with fins.
Coaching Notes: Karen is an assault on the quads, push yourself, its only 150 reps, you all have done way harder workouts than this before. This is a test of how far you have come since the last time we did this. If you have done this workout before you can do it under 10:00 minutes. Dont quit on yourself, your team or the workout. Take pride in the effort you put forth today, it will effect how you live tommorow!
Endurance:do this at least 4-hours before WOD or after. This endurace portion is only for experienced athletes, please dont attempt two workouts a day unless you have consulted with us first.
Hero's vs Villlians Halloween party.