20 ABMAT Situps Unanchored
Warmup specific WOD movements thoroughly
CrossFit WOD (an OPT original):
Part 1: Every minute, on the minute, for 7 minutes, execute 5 unbroken Squat Clean Thrusters. You cannot change the weight between sets. Pick a weight heavy enough that you are challenged, but not beyond your ability to complete 5 unbroken.
Rest 3 minutes
Part 2: Every minute, on the minute, for 5 mintues, execute 10 unbroken pullups. If you can do normal kipping pullups, try chest-to-bar. If you have chest to bar, try kipping or CTB with a vest on.
Rest 1 minute
Part 3: Every minute on the minute for 3 minutes, execute 25 unbroken ABMAT situps (anchored).
Post loading used for part 1, type of pullups, and if you broke anything
CrossFit TAKEOFF WOD:
½ Cindy Intro: AMRAP in 10 minutes:
This, we’ll be posting 2 HUGE announcements. One will announce the Next Biggest Loser Details. The other announcement is that monthly dues will be LOWERED at the beginning of the year (for existing and new members)!! Details on both next week.
The Biggest Loser Prizes will be awarded Sat the 19th at Jim and Di’s party!
In addition to the top prizes, every athlete (other than those in the top 3 teams) that finished with positive points receives their choice of a $15 Target Gift Card or a $15 Starbucks Gift Card. Here’s the list of those who finished with positive points:
Please e-mail me and let me know your preference of cards. Tracy and Matt, we’ll mail yours out!
The schedule for the 2010 CrossFit Games Qualifiers has been announced. The Local Sectionals will be held March 27-28th in Annandale, VA. This is for INDIVIDUAL competitors only.
The Affiliate Team will compete at the Regional Competition in Logan, Ohio, May 7th and 8th.
Because of the later-than-expected Affiliate Qualifiers, we will slip our Gym Affiliate Team qualifiers until Feb (most likely mid/late Feb). If you intend on competiting, and foresee a conflict in Feb, please e-mail us the dates that work for you. It will be a ONE-DAY ONLY event comprised of multiple WODs.