• Only one class today and that is at 9am.
  • .
  • Featured Image – Chris Spealer and Tommy Hackenbruck are back to the Games in 2014! (Image courtesy of CrossFit, Inc)
  • Featured Article – Great article! http://games.crossfit.com/article/speal-deal
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) For all those who need to complete the Rxit WOW2, complete this 1st.
  • For the full WOW description:
  • http://www.rxitseries.com/Content/RxIt%20Winter%20Series%202014%20WOW%202.aspx
  • *REMEMBER TO PLEASE SUBMIT YOUR SCORES BEFORE 10am TODAY!
  • .
  • 1b) Complete the following EMOM for 15 min:
  • 1st to 3rd min – 10 Strict C2B Pull-up’s
  • 4th to 6th min – 10 Kipping C2B Pull-up’s
  • 7th to 9th min – 10 Strict Pull-up’s
  • 10th to 12th – 10 Kipping Pull-up’s
  • *Scaling – assisted banded pull-up’s / ring rows
  • .
  • Score = Reps achieved out of a possible 120 reps
  • .
  • then…
  • .
  • Those who did the Rxit WOW2 please complete 1b) above.
  • .
  • 2) The rest complete 3 Rounds of the following for time:
  • 15 Deficit Push-up’s (Hands on 10 kg bumpers – chest touches floor)
  • 20 Pistols (alternate L and R) – Scaling / Sub – Ring or bench assisted pistols OR Alternating lunges
  • 15 HR Burpees
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch