WARM UP: 4 rounds (Not for time)
A) AMRAP 4
B) AMRAP 4
C) AMRAP 4
3 Minutes Rest between AMRAP’s. Score will be total reps & calories combined
Special thanks to the staff and volunteers at the SE Regionals!
A) EMOM for 8 Minutes, perform the following:
B) AMRAP 8:
A) Not for time:
(the above can be performed in any order. Do not post time or results)
B) 2 Rounds For Time:
(RX+ do C2B pullups)
A) Bent over barbell rows: 5×5.
B) 15-12-9
(RX+ do 135 and C2B)
Congrats to the team for an outstanding performance this weekend. They finished 15th place out of the top 30 teams in the SE Region. Quite an accomplishment.
The CrossFit Regional Games are in full swing Friday, Saturday and Sunday. Come by the Palm Beach County Convention Center and support your team!!
The box will be closed on Saturday & Sunday, so you have no excuse not to come 
If you need to WOD over the weekend, go run a 5k and do 100 burpees for time. Or feel free to go behind the gym and flip some tires. Our coaches need the opportunity to support the other coaches and competitors this weekend. I hope you understand. We look forward to seeing you guys
4 Rounds for Time:
Meredith (MP) can still hang snatch 113 with ease!!
Oh ya, and is expecting her first child on December 7, 2013!! Congratulations MP!! Can’t wait to meet the next American Olympic weightlifter.
The SE CrossFit Regional Games are upon us! Your team is ready and now their shirts are too. Good news, we thought ahead and ordered extra Team CFBB shirts so that you guys can have matching shirts and tanks when you to support them this weekend! We are very fortunate that the Regional event is right in our back yard. Teams and individuals will be traveling from GA, AL & SC to compete at this awesome event, and we can drive 15 minutes.
Your support is greatly appreciated this weekend. We hope to represent well and would love to see as many CFBB members as possible supporting your team! The shirts are available now at the box for $20. The quantities are limited so act now if you want one.
The Event is at the Palm Beach County Convention Center on Okeechobee Blvd in West Palm Beach, east of I-95.
The approximate times that the team will be competing each day are as follows (2 events per day):
Friday: 9:00 and 1:00
Saturday: 8:30 and 3:00
Sunday: 8:40 and 12:45
A) AMRAP 4:
B) AMRAP 4:
C) AMRAP 4:
D) AMRAP 4:
3 Minutes Rest between each WOD. It goes fast….transition quickly!!
A) Technique / Strength: |
| Hang Snatch – 15 min. to find 1RM |
| **sugested rep count = 5-3-2-2-1-1-1-1 |
| B) 40-30-20-10 |
| KBS (53/24) |
| Double unders (scale to 3:1 singles…120-90-60-30) |
| Strength / Technique: |
| Split Jerk 4×4 @ 1rm shoulder press max weight |
| WOD - 5 RFT: |
| 5 push jerks (165/108) |
| 10 pullups |
| 200m run |
| AMRAP 20: Clean / Burpee ladder |
| -1 clean (205 / 133) / 2 burpees |
| -2 cleans / 4 burpees |
| -3 cleans / 6 burpees |
| -4 cleans / 8 burpees |
| -5 cleans / 10 burpees |
| -6 cleans / 12 burpees |
| etc… |
| (climb the ladder as far as you can in 20 minutes) |
AMRAP 5:
AMRAP 5:
AMRAP 5:
Allow 5 minutes rest between each of the 3 workouts. Remember to use pennies to keep score
| 7 rounds for time: |
| 5 deadlifts (275/183) |
| 200m sprint |
| 7 c2b pullups |
| 7 hand stand push ups |
| 1 Rope climb (scale to 2 planks) – anytime during round |
8 x 400m run.
- Perform a 400m run every 4 minutes.
- Record fastest and slowest time and # of rounds skipped if any
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