- 10 Minute EMOM, 3 power cleans at 75% of your 1RM
Rest 5 minutes, then the WOD. 21-18-15-12-9-6 of
- Air Squats
- Push Ups
- Alternating Arm Kettlebell Snatches (24/16)
Cupid’s Revenge is back and better than ever! Saturday, February 22nd from 9:00AM until the love is gone, right here at Crossfit Lancaster! Click on Cupid to register!
Cupid’s Revenge Coed CrossFit Comp is back for 2014! All teams must be coed teams of two, and there will be two divisions: RX’d for those who’s pairs of competitors who are looking to get all hot and sweaty and end up in a heap on the floor together, and a scaled division for those who just want to get to know each other better…
All kidding aside, we’ll have 4 WODs (ok, 3 WODs and a big lift) with a 4th championship heat, and the team members will have to work together to complete each WOD. The WOD’s are designed to very challenging for all the competitors, but also fun for anyone who would like to participate.
The cost is $100/team. That get’s every competitor a shirt, food and drink during and after the competition and some great prizes for the winners. One person registers and then please fill in the appropriate spots for your team name and your partner’s name.
See you on February 22nd!
We’re canceling the 7 and the 9 this morning. I’ll post later in the morning about the noon. As of now, we will be open for the evening classes.
Barbells: 15 Minutes to find your 3RM deadlift. Rowr!!!! Remember to keep your spine braced stiff like a baseball bat, keep the position neutral, and your hips below your shoulders.
WOD: 17 Minutes ascending ladder AMRAP of
each round ascends, the first is 1/2/2, the second is 2/4/4, then 3/6/6, then 4/8/8 etc…
Barbell: 12 Minute EMOM of
WOD: AMRAP in 12 mins of: