5.4.11
WEDNESDAY
"SCARY BEES"
5min AMRAP of:
30 Bench Press… BW/60% BW pounds
KB Swings…70/35 pounds
For Total Reps of KB Swings
(after completing 30reps of bench, you have the remainder of 5min to get AMRAP of KB Swings)
"Lolo"
Post time and load to comments
Auxiliary: 100 Partner Med Ball Sit Ups… 14/10 pounds
Pick a partner (not your nose) and complete 100 Med Ball Sit Ups
***PR-BOARD WORTHY***
Strength: 15min to establish 1rm of Bench Press
Some of us at explode will be taking on the Delaware Affiliate Challenge on May 21st. If you can make it get a team of one male and one female together and register by May 9th. The cost is $30 per person and it goes to a good cause!!!
***The Delaware Affiliate Challenge***
Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat at 9:00am
Where: CrossFit 1st State Middletown Delaware
What: A fitness challenge to find the fittest CrossFit Box in the
State Teams will be made up of 2, one guy and one girl. All teams
will complete 2 wods. The top 2 teams from each Box will compete
in the final wod to determine fittest CrossFit Box and take home the
trophy.
Cost: Itwill be $30 dollars per person and you will receive a T-shirt
a paleo kit, and water. If you do not want that the cost is only $10.
All proceeds will go to the “Ed Dean Memorial Scholarship Fund”
This is a scholarship that is given out yearly to a Bethany Beach Patrol
Lifeguard. It is also a tax write off so make checks payable to
“Ed Dean Memorial Scholarship Fund”
Post W.O.D: As with all CrossFit comps there will be post wod
hang out and drinks that will be available.
Please sign up with shirt size by May 9th you can pay on the day
of the comp at sign in. All movements will be scaleable and movement
standards will be released prior to the comp via video
WOD 1 Standards Video- http://www.sicfit.com/speaker/7461-Jud-Dean/video/487636-delaware-affiliate-comp-wod-1
WOD 2 Standards Video- http://www.sicfit.com/speaker/7461-Jud-Dean/video/487642-delaware-affiliate-comp-wod-2