Fun day at the Ripped Games! Now onto your Monday WODs...

June 6, 2016

Lots of action from our CFD athletes who brought their A-game today to the Ripped Games!! John Lenkway, Carson Layne, Sara Perkins, Lauren Lipman, Jennifer Backoff, Nina Carol, Kevin Trnka, Michael Garcia, Octavio Cifuentes, Mike Muller, Macey Muller -- you guys did AWESOME!!! Also, thanks to Philip Huffman, Lance Goldberg, Robyn Goldman Cifuentes, Chris Schaefer, Stephen, and Laura LaVene Campbell who all came out to support!! Hopefully we can get more of you out there competing with us for the next one! Also, congrats to Tara Slaymaker Wasylik who finished her half-ironman today in 6:16. YOU ROCK TARA!!...now back to CrossFit ;) haha

 

Here are your Monday WODs!

 

Monday June 6, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up:

200m Run AND Row

5 WTF w/cobra

10 Flag Push-ups

10 Marching Lunges

10 Superman

10 Juicers

…stretching and mobility

 

Strength:

 

MAX WEEK!! Time to retest your maxes! We will dedicate 5 more strength sessions to retesting your maxes: Monday, Wednesday, Friday, Saturday, Sunday. You can choose which lift you want to max out on each day. The last day to retest will be Sunday June 12.

 

We recommend the following rep scheme to build up to your max:

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 95%

1 @ 100% or NEW PR!!

 

WOD:

A little taste of the Ripped Games WOD #3 and 4:

 

12 min. AMRAP:

10 Thrusters 65/95 (intermediate prescribed weight)

10 OTB Burpees

10 KB Swings 53/70 (advanced prescribed weight)

 

**At any point during the WOD you must stop the AMRAP for 2 minutes on the clock and perform a 2-minute AMRAP of box jumps. You will have 2 scores: a) number of rounds + reps and b) number of box jumps

 

 

Endurance WOD (6:30pm)

 

10 minute AMRAP:

10 Calorie Assault

10 Burpees

10 Calorie Row

 

5 minute AMRAP:

Burpee Box Jumps 20/24

 

10 minute AMRAP:

200m Run

20 Air Squats

20 Marching Lunges

 

5 minute AMRAP:

Unders

 

 

On-Ramp/Open Gym (7:30pm)

 

 

 

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