Saturday, January 6th
Pre Open WOD 2
From 0:00-5:00:
Establish a 5RM Bench Press
(butt stays on bench, bar must touch chest all 5 reps and come to full extension)
From 5:00-13:00:
8:00 AMRAP of
8-Ring Dips
(scaled men use red band, women use blue band. masters men use blue band, women use medium band)
8-CTB Pullups
(scaled & masters=ring rows)
50ft shuttle run in 25ft increments
(25ft=1 point)
From 13:00-15:00:
Max Ring Muscle Ups
(scaled & masters=unassisted pullups)
**Each pound on the bench press (weight of 5rm), rep, and 25ft shuttle run increment = 1 point. Score = total points.**
*Saturday, January 13th is Cardinal Fitness Day at the Yum!. The Cards play Virginia Tech at 4:00pm. With the following link you can get discounted tickets as a CrossFit the Ville member! After the game there will be a CrossFit wod on the court along with several other workout sessions. Lets get a big group together and represent The Ville at the Yum center! Family is invited as well.
*The next Strength Program will start January 7th. Email Eric for more info: Fallscitystrength\@gmail.com.