May 2, 2015

1
May

May 2, 2015

CharityWOD 

Reminder: no classes today, CharityWOD only. 

The time has come for 33 teams to throw down for a good cause! This year’s CharityWOD is benefitting Operation 300 and we’ve already raised over $2000!

We kick things off at 9 AM with announcements, etc., so be warmed up and ready when your heat is called. The updated heat list can be found here: CharityWOD Heats and it’s posted at the gym, too.

Please pitch in and help change weights, judge, etc. so we can run smoothly and head to the next fun part of our day…

After we wrap up, get ready for fun at our anniversary party! We start around 1 PM at Chuck and Stephanie Sullivan’s (make sure to get the address at the gym). We’ve got cider and beer from Orchid Island Brewery and roast pork from Chive. BYOB and a dish to share.

HAPPY BIRTHDAY to MIKAELA, DAN, JULIA, TOM K. and TANISE! 

What a great day!

If you haven’t already, take a few minutes to learn about Operation 300 below and at www.Operation300.com.

 

Workout of the Day
CharityWOD

Teams of two (male/female) to complete for time:
“Karen” (150 wall balls)
+
“Grace” (30 clean & jerks)
+
“Fran” (21-15-9 Thrusters + pull-ups / scaled = burpees)

RULES:
*typical CrossFit standards for all movements apply
*work can be split up any way
*On Karen, one partner must stand behind the other with their med ball and they can switch as needed.
*On Grace and Fran, barbell must be clearly dropped before other partner can begin his or her work.

The weights for each division are:

Rx
• C&J 135/95
• Thruster 95/65
• Wall balls 20/14 to 10′

Master’s
• C&J 115/75
• Thruster 85/55
• Wall balls 20/10 to 10′

Scaled
• C&J 75/45
• Thruster 45/35
Wall balls 14/6 to 10′

Post your scores to the Whiteboard.