Monday WOD – 082117

WCCF PARTNER THROWDOWN SERIES!
Every year, CrossFit hosts an online Team competition called the Team Series. This year, they have changed the team size from 4 to 2 and are releasing two sets of workouts on consecutive Wednesdays (Sept 20th and Sept 27th).

Also every year, we do an internal partner throwdown. This year, we have decided to piggyback off of the Team Series. So for two weeks, several of our class workouts will be the partner workouts released by CrossFit for the Team Series!

We are inviting EVERYONE who wants to play to partner up, come up with a Team Name, and get ready to throw down! Keep in mind that you and your partner will have to come to the same class in order to complete the workout together. All combinations of pairs are allowed: male-male, female-female, and male-female.

For those who are interested, you can register on the Team Series website to submit your scores for each workout and see how you rank against other teams worldwide. But that is not required. We will create a leaderboard for our Internal Throwdown to track the winning teams.

There will be two divisions: Rx and Scaled. CrossFit will release Rx and Scaled versions of all the workouts. And just because you Scaled one workout does not mean you have to scale them all.

There are likely to be 3-4 workouts released for each of the 2 weeks. So if there are 4, our plan would be to program them for Thursday’s WOD, Friday’s WOD, Saturday’s WOD, and Monday’s WOD. However, if some are short or if one is a strength workout, we may be able to fit two into a regular hour class. We will have to wait and see!

If you don’t want to participate, that is absolutely fine! You can partner up with someone else in the class who isn’t participating or I will also have created a solo version of the workout.

If you want to learn more about the CrossFit Team Series, visit here: https://games.crossfit.com/teamseries

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Registration Days for our Fall Session will be Thursday, August 24th from 5-7pm and Saturday, August 26th for 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

2. 2 Rounds:
1:00 Row
1:00 Rest
1:00 Hollow Rocks
1:00 Rest
1:00 Lunges
1:00 Rest
Rest 3:00 and REPEAT!

Fitness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

2. 2 Rounds:
1:00 Row
1:00 Rest
1:00 Hollow Rocks
1:00 Rest
1:00 Lunges
1:00 Rest
Rest 3:00 and REPEAT!

Performance
WL
Power Clean: 6×3 TNG. Rest 3:00

STRENGTH
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

METCON
2 Rounds:
1:00 Row
1:00 Rest
1:00 Hollow Rocks
1:00 Rest
1:00 Lunges
1:00 Rest
Rest 3:00 and REPEAT!

ENGINE
5 Minutes after finishing METCON:
7 Rounds:
1:00 On/1:00 Off Assault Bike. STEADY RPM!