This is it! For those of you that don't have anything to make-up this is the last day of the challenge. Come rested and hydrated and ready to work. I'm extremely proud of all of you and the progress you've made. I put in all the numbers last night that we have so far and no one is excluded from winning at this point.
Today's Workouts - 5:30 & 6:30 PM
Make-Up for Monday - Saturday Morning @ 8:00 AM
Please let me know ASAP if you are going to miss tonight or need to make-up Monday's and won't be able to make it on Saturday.
Warm-Up:
- Jog to road and back
- 50 DU's or 100 Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Final 6:
- AMRAP in 2 Minutes of Burpees (jumping onto plate)
Final 7:
CrossFit's Fran
21 - 15 - 9 -
- Thrusters (95/65)
- Pull-Ups
Final 8:
- 4 Rounds of Tabata Sit-Ups (touching ground behind you with both hands at bottom, touching bottom of shoes on top)
Final 6: 17 burpees
ReplyDeleteFinal 7: 65#thrusters/ringrows Fran---6:36
Final 8: 34 situps
WOD #6=26
ReplyDeleteWOD #7=4:57
WOD #8= 53
WOD #6: 32
ReplyDeleteWOD #7: 7:50 (i'm pretty sure that was it)
WOD #8: 60
WOD#6-26
ReplyDeleteWOD#7-5:45
WOD#8-40
6: 31 (up 6)
ReplyDelete7: 6:06 (down 106 seconds)
8: 49 (up 5)
I fell hard on the burpees (first thing that hit the ground was my head) jumping off the plate which definitely cost me a few. Pastor and Sharon still would have doubled my percentage, but it would have looked better on paper.
Burpees 39
ReplyDeleteThrusters 65 lbs Pullups Purple Band
8:00
Sit Ups-43