HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday, October 11, 2010

Ann Cleans

Thanksgiving Team Workout

Warm-up:
Back squat 5 reps at 50%, 60%, 70% of latest 5 rep back squat

Workout:
“CrossFit in the Hood”

3 rounds:

Timer station:
Tire Flip 10 reps with a small tire. 5 reps with a large tire.

Scoring Station 1:
Burpees

Scoring Station 2:
Squats

Scoring Station 3:
Pushups

Scoring Station 1 is located in the grassy area at the SE corner of Gaboury Place.
Scoring Station 2 is located in the grassy area at the mid-east corner of Gaboury Place.
Scoring Station 3 is located in the grassy area at the NE corner of Gaboury Place.
Timer station is the tire flips

When team at timer station completes required number of tire flips, they run to scoring station 1. As they arrive at the station they can tag someone doing burpees and that person has to stop doing burpees. When all burpee team members have been tagged they proceed to run to scoring station 2 and tag people doing pushups. When all pushup team members have been tagged they proceed to run to scoring station 3 and tag people doing squats. When all squat team members have been tagged they proceed to run back to the timer station and perform required tire flips.

Team with most REPS completed (not including tire flips) wins.

“Squatting To Restore Spinal Motion and To Poop” with Kelly Starrett – video [wmv] [mov]

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