Friday December 24, 2010
Thursday, December 23, 2010
Matt in Cadence Showdowns, Helton

"Cindy" by brian and frank from Matthew Morales on Vimeo.


Remember y'all,  no classes today, but the gym will be open from 8am to 11am with the workout on the board.  So come on in and earn that figgy pudding!


Okay first, the gym WOD (CrossFit and C-sport)


CrossFit Hero WOD


3 rounds for time of:

- 800m run

- 30 DB squat cleans (50/30)

- 30 burpees

*scale load and/or reps as necessary.


And now, for the main event!  

Cadence Showdown: "Coats vs. Gaines"

10:30am today


WOD (For Tony and Matt only) 

Event 1

Take 12 min. to find a 3RM for squat clean

*The 3 reps must be done in under 40 sec. to count


rest 7 min.


Event 2

3 rounds for time of:

- 7 ring dips

- 14 power snatch (95lbs)

- 21 wall ball shots (20lbs, 10ft)


rest 20 min.


Event 3

For time:

- 2k row

- 25 pullups (COVP)


*Scoring will be by differential.  So if one athlete cleans 20lbs more in event 1, he is +20.  Then, if the other athlete wins event 2 by 25 sec., he would end up +5 going into the final event.  Then the athlete who's behind would have to win event 3 by at least 6 sec. to win the competition.  


Good luck to all!  And Merry Christmas!


Post results and thoughts to comments. 

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