9
Mar
By: 321go Leave a Comment

Sam

Another one of the 6 week challenge athletes! Sam has been doing a great job! Making huge steps on her nutrition and killing her workouts every day! I am so excited about our athletes that have stepped up to the challenge! 

Want to compete in the 2011 CrossFit Games Open? Register Here 

 After you register click on "Athletes and Teams" then "Find a Team" search Centerville CrossFit. We will do our workouts on Saturday for 6 weeks. If you cannot make a Saturday there will be a time during the week to compete. 

Everyone can compete in the Open. Those who cannot perform as Rx'd will not be counted toward the team. But you will help push all the others!

Thursday WOD

Deadlift 3×5

 Start at 65% of your 1 RM (10 min. time limit)

Then…

Bottom to Bottom Tabata Squats 20 sec. on, 10 sec. rest = 1 round

8 • 7 • 6  rounds

5 min. Rest

Then…

6 *Quick Feet

50m Sprint (Down & Back 2 times)

5 Burpees

AMRAP in… 7 min.

*Quick feet L+R=1

**Record heaviest deadlift set of 5, lowest round of Tabata squats, and how many rounds on your AMRAP.

mWOD

Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

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