4.24.17 Box Brief

Week of 4.24.17

Weekly WODs, Athlete Appreciate Week Schedule and The CrossFit Prom King/Queen Challenge WODs!

ATHLETE APPRECIATE WEEK

Monday 5.8 17 : WOD #1, Zayze (am Ardmore/pm Wayne), 5min Deep Tissue Massages (pm Ardmore/am Wayne)
Tuesday 5.9.1: XWerks gift bags and $50 gift card to top score, 5min Deep tissue massages (am Ardmore)
Wednesday 5.10.17 : WOD #2, Green Engine Coffee (am Ardmore), Kinetic $70 Gift card to top score
Thursday 5.11.17 :  WOD #3, lululemon fitting (pm Ardmore), Juice Doctor Happy Hour (pm Wayne)
Friday 5.12.17 : Juice Doctor Happy Hour (pm Ardmore)
Saturday 5.13.17 : Prom, location TBD, 80s Theme
Sunday 5.14.17 : Pour Richards 8-11am (am Wayne)

CROSSFIT PROM COMPETITION

Top Rx Male =  King
Top Rx Female = Queen
Top Scaled Male = Prom Court
Top Scaled Female = Prom Court

Box with best average score hosts the prom!
**All Athletes workouts will be calculated for average time. Head Coach will insure that 100% of Athletes log into class. A ‘No Score’ will receive the time cap.
**Averages will be totaled and the Box with the lowest overall time hosts the Prom!

WORKOUT #1
Athletes Choice for the fastest time, 15min time cap
“Karen”

150 wall-ball shots (20,14,14,10)
–OR–
“Elizabeth”
21-15-9
Squat Cleans (135,95,95,65)
Ring Dips
–OR–
“Jackie”
1000m Row
50 Thrusters (45,35,35,25)
30 Pull Ups

WORKOUT #2
100 Dubs (300 singles)

75 Cal Row
50 DB Front Rack Lunges (45,35,35,25)
**25min time cap

WORKOUT #3
800m Run

40 Burpees over the Bar
20 Power Snatches (95,65,65,45)
10 Bar Muscle Ups (30 Pull Ups)
**25min time cap

By | 2017-05-07T19:49:52-04:00 April 24th, 2017|Box Brief|Comments Off on 4.24.17 Box Brief