Monday 130909

Balls and Dolls Coovernators Dr. Tramgi Moms and TotsVolunteersJeff S Rich J

Operation IronWoRX was a blast. Thanks to all of you who came out and volunteered (the above pic was a small fraction of our athletes who volunteered) and those that came out and cheered us on! There WILL be a next year so plan on competing. This year was bigger than last year so expect next year to be even bigger! Strong work to Jeff S and Rich J for competing as individuals in the Master’s division.  Job well done for Logan and Jeff H for their first CrossFit Competition, consider yourselves Veterans.  Angi was a trooper for finishing out the comp after shredding her hands on the monkey bars and during toes to bar. If this was not bad enough, she also caught a nail on the box jumps and now has a gnarly gash on her shin! Dolls and Balls (first pic) placed 7th overall, Coovenators placed 14th, Dr. Tramgi placed 16th and Mom’s and Tot’s placed 17th. 

Playcare AttendantNow that Operation IronWoRX is done I can focus on a solution for the morning Playcare since Terisa will be out for a few weeks. I am open to any suggestion you might have, feel free to send them to me via info@letronocrossfit.com.   For now the area is open, the only requirement is that you clean up after your kids.

13 September Friday Night Throwdown 7:30pm RX & Scaled WODS $5.00 buy in.
Any questions see Coach Taylor.

Mobility-Warm-Up
Prepare for…

Strength:
Back Squat
Set 1 – 2 Reps @ 80%
Set 2 – 2 Reps @ 85%
Set 3 – 2 Reps @ 90%
Set 4 – 1 Rep @95%
Set 5 – 1 Rep @ 95+
Set 6 – 1 Rep @ 95% +

WOD: “ALL OUT”
2 Min Max Effort Pull-up
2 Min Max Effort Sit Up
2 Min Max Effort Push-Up
**No Rest in between** Score is total reps completed in 6minutes

Cash Out:
5 Min Plank

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Will be Posted on the White board

 

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