May 4, 2016

CharityWOD – Heats

Just a few more days! Below are the heats, with the first one starting at

8:10 AM, directly following our 8 AM welcome and announcements.

Note: the workout will have a 30-minute time cap, but we will start heats

every 20 minutes, with a little extra time worked in between divisions to

switch out equipment. We will start with Scaled, move to Masters, then Rx.

I need your help so that this even runs smoothly, namely:

  • Over half of the teams are not paid in full. I need your entry fee/donation today. 
  • We will post the movement standards (they will be not be anything you aren’t used to) on Friday night. Please review prior to the event.
  • On the day of the event, I will need help judging, switching out equipment, etc. so please pitch in so we can finish on time and get ready for the Anniversary party.

NOTE: No regular classes on Saturday. CharityWOD only.

Screen Shot 2016-05-03 at 12.20.09 PM
Screen Shot 

2016-05-03 at 5.48.57 PM

DOWNLOAD HEATS HERE: 2016 charitywod roster

ally burpee

Workout of the Day
3 sets, each for time, of:
300m ski erg
200m sled prowler push (50/25)
20 calories – Assault Bike
Rest 3-5 minutes between sets

3 sets
10 Toes to bar
1:00 superman hold

1:00 Dragon stretch
dragon stretch
1:00 one leg split stretch

Post your scores to the Whiteboard.


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