15 jumping squats with empty bar on back (jump from and land on heels…looking for hip extension not height)
10 KTE or 3 rope ascents
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%
150 Swings for time (go as heavy as you can…we’ve got two 65lb DBs & one 2pd KB as the heaviest options)
Skills – Rower, Shoulder Press, Push Press, Mountain Climber
WOD: 3 rounds of:
10 dumbbell push press
20 mountain climbers
CFHR AFFLIATE TRYOUT RESULTS!!!
1. Nicole G.
2. Katie D.
3. Felicia K.
Alternate: Courtney S.
1. Jeremy G.
2. Jay J.
3. Brent T.
Alternate: Bryan B.
Thruster weights: Daniel: 185, Jeremy 170, Jay 165, Stan 155, Bryan 135, Bryan 135, Rick 135.
Daniel Hershey is a local military athlete who trains with us occasionally. He was prepping for the Sectionas and asked to participate. He will not be a part of the team (maybe next year Daniel?). The tie for first place between Jeremy and Daniel was decided by overall time between WODs 1 and 3.
WHAT A DAY!!!!
A very special thanks to:
1. Meegs – organizing and running one of the best CF comp’s i’ve seen
2. James “OPT” Fitzgerald
– creating these challenging, top notch WODs and for being the foundation of my programming methodology.
3. The numerous volunteer judges and helpers. who made this go so fairly and smoothly
4. the CROWD of CFHR athletes, friends and family who showed up to cheer on the competitors
5. Matt Shannon (owner of CrossFit 1776
in Williamsburg) and the 1776 athletes who showed up to tryout the WODs after the competition.
6. The INCREDIBLE, MOTIVATING, COMPETITIVE ATHLETES!!!
This event was damn near flawless. We lost a few 5lb bumpers and had to get creative with loading a few bars, but it all went off without a hitch. Sportsmanship, cameraderie, motivation and INTENSITY!!
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IMPROVEMENTS TO TAKEOFF.
STARTING IN APRIL, TAKEOFF CLASS WILL TRANSITION TO ONE MONTH SESSIONS WITH CLASSES ON TUESDAYS AND THURSDAYS. WE WILL START A TAKEOFF SESSION ON THE 1ST OF THE MONTH AND END ON THE LAST THUR OF THE MONTH. WE ARE ACCEPTING ATHLETES FOR THE APRIL SESSION NOW.
IF YOU KNOW SOMEONE INTERESTED IN STARTING CROSSFIT, NOW IS THE TIME TO POINT THEM IN OUR DIRECTION
. ALL THEY NEED TO DO IS E-MAIL (INFO@CROSSFIT-HR.COM
), CALL (757) 303-3408 OR COME INTO THE BOX TO SIGN-UP. ALONG WITH THIS, WE’RE DROPPING THE 0615AM TAKEOFF CLASS (ALL OTHER CLASSES REMAIN).