Final Team Standings & Tuesday's WODs!

March 26, 2019

Alrighty folks! It's been a blast, but the 2019 CFD Open Intramurals (Part 1) have come to an end. But don't worry, the fun will begin again in October! Woop woop! We are so proud of everyone who participated. There were a lot of "firsts" this year which amazing! First muscle ups, first pull-ups, squat clean PRs, etc. YOU ARE ALL AWESOME!!

 

The team spirit award for this week went to Team Meatballin' for some outstanding acts of sportsmanship by Emily Marie Nelson and Jeffrey Stone!!

Jeff Stone was nominated for getting after those "dreaded wall balls rx and having a good attitude about it. Also 19.3 rx, 50# DB step-ups to 24' box."

Emily was nominated for "always being willing to cheer you on and motivate you. She is willing to stay and judge anyone. She is willing to help you try to beat her."

 

Here are your top performances from Week 5 in each division:

 

Women's RX

1. Rebecca Campbell - 12:49

2. Emily Marie Nelson - 16:34

3. Carson Layne - 16:56

 

Men's RX

1. Jeremy Plummer - 17:20

2. Matt Campbell - 17:55

3. Philip Huffman - 206 reps

 

Women's Scaled

1. J'aime Arcaini - 10:40

2. Brittany Barrett - 10:46

3. Alex Halivelakis - 18:00

 

Men's Scaled

1. Gregg Alwine

2. Dimitri Halivelakis

3. Chris Harvey

 

And here are your final team standings!! CONGRATS to team "JUST MONKEY BUSINESS" for taking home the crown!

 

1. Just Monkey Business - 106

2. Donut Judge Us - 98

3. Meatballin' - 91

4. Salute our Glutes - 53

5. Backoff my Snatch - 48

 

Congratulations everyone!!

 

Here are your Tuesday WODs...

 

Tuesday March 26, 2019

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength/Snatch Technique Warm-Up:

 

0:00-10:00:

10 minutes to complete 3 sets, using empty bar or light load, of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

 

12:00-20:00:

EMOM for 8 minutes:

Hang Squat Snatch + Overhead Squat (CHALLENGING)

 

WOD:

TABATA STYLE! Complete as many reps as possible at each of the following 4-minute stations:

 

8 Rounds:

20 seconds of KB Swings/Goblet Squats 35/53

Rest 10 seconds

 

Rest 1 minute

 

8 Rounds:

20 seconds of K2E/T2B

Rest 10 seconds

 

Rest 1 minute

 

8 Rounds:

20 seconds of Wall Balls/Torso Twists 14/20

Rest 10 seconds

 

Rest 1 minute

 

8 Rounds:

20 seconds of Calories/Over-the-rail hops

Rest 10 seconds

 

Score = total reps!!

 

 

CrossFit Endurance (6am)

 

50-40-30-20-10

 

Calories

Over-the-rail hops

OH Lunges w/plate 25/35

Squat Thrust Plate Jumps

Seconds of weighted plank hold (with plate on back)

 

500-400-300-200-100 meters of running (*Odd numbered runs must be done with a plate)

 

 

 

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