07 February 2017

TUESDAY 170207

2009 Last Chance CrossFit Games Qualifier Workout #1

Three Rounds for Time:
Deadlift, 10 Repetitions (see note below)
Double Under, 50 Repetitions

Extra Credit:

As Many No-Leg Rope Climbs As Possible in 3:00 (Advanced)
As Many Rope Climbs As Possible (Anything Goes!) in 2:00

Note: This workout, also known as “G3” was the workout that taught Greg Amundson the valuable lesson of “working the chinks in the armor”. For the backstory on this workout, and Coach’s now insistence on practicing all aspects of our fitness, check out this article: The Chink in My Armor. For weight selection, Advanced Athletes are cleared hot up to 275lb., Intermediate 225lb., and foundational athletes between 135lb. and 185lb. For women, 185lb., 135lb. and 95lb., respectively. How many Athletes can “Rx” todays session at the intermediate or above weight, in less than 6:00?


“Nuance Of Movement” Seminar with Hylie and Danny!


Congratulations to Hylie and Danny on creating and holding their first “Nuance of Movement” Seminar! The day was a huge success, filled with inspiration and education. Ossssss


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Three Rounds Of “Warrior Station Rotation”

1:00 at Assault Bike
1:00 at Concept2 Row
1:00 at Battle Rope Station
1:00 at Kettlebell Swing
1:00 Rest

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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