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
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Here are your Monday WODs!
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Monday June 6, 2016
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CrossFit (6am/7am/10am/12:15pm/5:30pm)
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Warm-up:
200m Run AND Row
5 WTF w/cobra
10 Flag Push-ups
10 Marching Lunges
10 Superman
10 Juicers
…stretching and mobility
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Strength:
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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.
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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!!
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WOD:
A little taste of the Ripped Games WOD #3 and 4:
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12 min. AMRAP:
10 Thrusters 65/95 (intermediate prescribed weight)
10 OTB Burpees
10 KB Swings 53/70 (advanced prescribed weight)
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**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
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Endurance WOD (6:30pm)
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10 minute AMRAP:
10 Calorie Assault
10 Burpees
10 Calorie Row
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5 minute AMRAP:
Burpee Box Jumps 20/24
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10 minute AMRAP:
200m Run
20 Air Squats
20 Marching Lunges
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5 minute AMRAP:
Unders
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On-Ramp/Open Gym (7:30pm)
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