Workout of the Day
Part A
3 Rounds for Time:
30/24/20 Calorie Row
6 Wall Walks
Part B
1 Rep Max Power Clean
*Time Cap: 14 Minutes to complete Part A and Part B.
Notes:
In this workout, athletes will have 14 total minutes on a running clock to work. Athletes first complete 3 rounds of rowing and wall walks. After completion of the third round, athletes may use their remaining time (up to 14 minutes) as desired to establish a 1 rep max power clean. You will have two scores for this workout: Your time to complete Part A and your heaviest weight lifted in Part B.
This is an Open-style workout where we get to play with lifting under fatigue. The question is… what’s the appropriate pace for you to go on Part A, and how well can you lift under fatigue in Part B?
Athletes should scale Part A such that they can finish in 10 minutes or less. Scale the volume of work on either movement and/or range of motion on the wall walk.
Wall Walk Scaling:
A. 3-6 Full ROM Wall Walks
B. 3-6 Partial ROM Wall Walks (example: 1 step back with each hand, then 1 step forward)
C. 40 sec Hollow Body Angled Wall Hold (accumulate time as needed)
CrossFit Group Class Programming Template (WK8/8)
The ladies of Fit55 with their fearless leader Coach Avery!
110 CFSBKers Registered for the Open!!!!
ROLL CALLLLLLLLL
COLE FRANCUM
STEPHANIE ARABAGIAN
GARRICK MEYERS
OMAR FRANCIS
ASHIMA CHITRE
DAVID OSORIO
YANA KUZMINA
KELLAM TOUGIAS
JACINTO BONILLA
CIDNEY FALK
JON SCHWARTZ
SHAWN CAMPBELL
GERRY MULLANY
CHIMENE OKERE
SHERYL COHEN
JEFF HOROWITZ
CAROLANNE FRIED
BRETT FERGUSON
RAYON FORDE
HUNG QUACH
MELODIE MAIR
JOSEPH SINCHAK
MARIA HEINEGG
CARLOS GOMEZ
JENNIFER WUOTINEN
LEE PEDINOFF
ASHLEY MONAGHAN
KEITH WALTER
JACKIE WONG
WENDY FENG
CATHY KOLCUN
OLENA KNYZHNYK
DAN CONROY
LEE SAVAGE
DANNY NIEVES-KIM
RACHEL HSIUNG
DAVE WEBER
JOSHUA GALLAGHER
CHARLES SMITH
JOHN-LUKE VENABLES
MICHAEL LIBEN
LAURA BERK
TANNER BEAL
JILL CYSNER
LISA WARNER
MEGHAN CAHILL
CHRISTINA LABRIE
ANNA TURNER
SARAH EVANS
CALEB CLARDY
TRISTAN BEL
ASHLEY MACHA
REBECCA STRONGER
JENNIE KIXMILLER
NORA RITCHIE
AZAM POULATOV
CALEB CRAIN
TESS WILLIAMS
PAUL BENNETT
PIERRE DAVIDOFF
SEAN SULLIVAN
ROBERT LARSON
DAISY TITUS
GRACE MURPHY
JUSTIN BROOMFIELD
LISA DOWDA
NICOLE PUTNAM
ELIZABETH FINE
BOB BARNSHAW
TIM STECKLER
ELAD SHAPIRA
ERIN FRIESEN
DUNCAN PICKARD
SARAH TANNER
SOPHIA VAN DOREN
PAUL GLENN
TRISHA BUCKLEY
LAURA CEPHUS
BO BISHOP
YU TIAN
SAMMUEL AULD
MATTHEW CLARKSON
STEPH GALO
SUNNY PARK
MIKEY BOGESE
NATHAN YOUNGBLOOD
CHARLES GARRETT
WHITNEY HUBBARD
GEORGIA D
RACHEL DIPERNA
AHMAED CEPHUS
ALEXANDER RADO
BAR PEREG
ANDREW SPARKLER
ALBREY BROWN
MIRIAM LEVIN
KELLY LOVELETT
BENJAMIN LORR
ZEL CRAMPTON
SETH COUSINS
NATHAN RATNER
STEPHANY JARAMILLO
TONG GALAXY (XIANG)
DIMA BAZAK
STEPHANY FONG
DERRICK DILLON
FRED FELDMAN
STEPHEN FAY
FREDDIE YU