WARMUP: Jimmy Hendrix. Foxy Lady Burpee on the word "FOXY" and October Challenge
SKILL: Hang Power Clean PVC pipe drill
WOD: 10 Rounds for time:
10 Unbroken Hang P. Cleans (70% 1rm)
10 Unbroken Wall Ball shots (20/14lbs)
After rest 60 sec.
TC: 25 min
It's no longer September so that means NO MORE ROWING ;)))))))))))
A lot of you will be happy it's over!
Let me tell you what happened in September:
More than all the challenges before you guys participated in this challenge, that's GREAT!
Some of you did it more than once and improved their score multiple times, that's GREAT!
Some of you didn't want to do the challenge again after you did it once - Glenn ;)
Best 500m time for the men goes to Leroy Wolters with 1 min. and 24 sec. I think he had to go home after the challenge, he rowed his life out of his lungs....
Best 500m time for the ladies goes to Genevieve with 1min. and 37sec. Rosalie and Marjan tried very hard to get close but failed miserably....
Come and pick up your T-shirt at the box winners!!
"The GRIP"
This challenge is super easy, we got 3 categories you can compete in; 10, 15 and 20 kg.
Men and women compete in the same category (I don't want to see guys in the 10kg category!!!)
You have to hold on to the bumper plates as long as possible.
RULES:
Holding in the rings of the bumper plate is not allowed
You have to hold the plates next to you with straight arms.
Same weight for both arms, when you drop 1 plate it is over
You can try as many times you like
HAVE FUN!!!!!
WARMUP: OCTOBER CHALLENGE! and Sally ASQ and Sally Push up
SKILL: Handstand walk with buddy
WOD:
AMRAP 20 min: "Mary"
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
(aim is 9-12 rounds)
WARMUP: tabata bar/pipe in back jump SQ
SKILL: 1 legged box jumps and vertical box jump contest
WOD E2MOM for 2 rounds of:
1. max Wall-ball situps (20/14lbs)
-20 sec rest-
2. max Box/pipe Jump overs
-20 sec rest-
3. max DU (SU/3)
-20 sec rest-
4. max m Row
-20 sec rest-
From October the 5th the schedule for the Beginner's classes will change!
No more Beginner's classes at 10am and on Thursday and Sunday but on Monday/Tuesday/Wednesday at 8pm.
But the good news is that we will offer Beginner's ALL IN ONE (1, 2 and 3) class on Saturday from 9am until 11:30. In two and a half hours you will learn the 9 fundamental movements of CrossFit and get a great workout. At the end you will receive a certificate and you are officially ready to join the regular WOD's.
You can sign up right now!
Cost for a 1 month Beginner's are €80,- including 3 beginners classes or Beginner's ALL IN ONE and the rest of the month FREE WOD's!!
Or you can choose just to do the Beginners ALL IN ONE only for €35,-
SEE YOU SOON!!
WARMUP: 6 min of: 5 pushups / 20 sec plank / 10 box step on-off
SKILL: Front rack Lunge step (no box) 1RM (10min)
WOD: 10-9-8-7-6-5-4-3-2-1 Reps of:
Back Thruster (40/25kg)
Front rack box step ups (40/25kg)
tc: 12min
