Saturday 30th August 2014

CrossFit Team Series – Round 1 

Things will be a little bit different on Saturday as it is the first Round of the CrossFit Team Series where teams of 4 (2 males/2 females) will compete in pre-released workouts.

CFQ have 7 regsitered teams in the competition, so they will be down there doing their workouts.

It will be up to the team do manage their warm-up, WODs and rest anytime between 7 – 10am.

However if you are not in a team then that is no problems and we would still love for you to come down for 7am or 8am WOD.

We will be putting you in informal pairs or teams of 4 to complete any of the 4 WOD’s that you wish.

The WODs are as follows – (Note that full descriptions, weights and scaling options will up at the gym in the morning :

WOD 1 

12min AMRAP, alternating ecah round (Males)

30 Double Unders

15 Snatches

Then:

12 min AMRAP, alternating each round (Females)

30 Double Unders

15 Snatches

 

WOD 2 

For time:

30-20-10 reps each of:

Thrusters

Pull-ups

 

WOD 3 

10 mins to find 3RM Front Squat

 

WOD 4 

Each athlete performs as a relay:

30 Calorie Row

30 Bar Facing Burpees

30 Hang Cleans

 

Going to be a bumper morning at CFQ.

Also we will be firing up the BBQ from 9am onwards to refuel some tired bodies but also to say GOODBYE and GOOD LUCK to Coach Luke!

All welcome!