Saturday, April 23, 2016

Friday, April 22, 2016
April 21, 2016
Monday, April 25, 2016
April 24, 2016

Saturday, April 23, 2016

OLYMPUS DIGITAL CAMERA

Post-WOD Happy-Time at TCCF!

Announcements:
The Lurong Living Summertime 5-Week Challenge
 begins on May 16th.

***IMPORTANT*** THE EARLY REGISTRATION DISCOUNT ENDS MONDAY 4/25!

Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County

Teams of 5 are forming… Check out the link above for more information

Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park
Registration sheets are on the table…

***********************************************************

Pre-WOD: Run 200 meters + 20 dynamic calf stretches;
HQ Warm-up; Supine Scorpion

Skill: Work on a goal/Set a goal(s) on the board if you don’t have one

Post-WOD: Band-assisted Hamstring/Quad Stretches, Foam Roll

******************************************
WOD:
AMRAP in 20 minutes…
With a Partner:
Move a total of 500 lbs…
10 Meters to the East
and then…
10 Meters to the West
Run 200 Meters

*Use any combination of plates/dumbbells/kettlebells/wallballs/bars
*All items must be carried! No items can be chosen until after 3-2-1-Go!
*Both partners must be in the gym after the run before any weight can be moved.
*400 lbs for female teams, 450 lbs if male/female

*Bonus/Optional: If running the Super Hero 5K run 1 mile or just run it anyway!

Amy
Amy

Leave a Reply

Your email address will not be published. Required fields are marked *