01-30-2015

New Website:  www.crossfit-yelm.com

OPEN GYM DURING ALL CLASS HRS TODAY!

Warm-up:
400 meter run
10 wall balls
10 h/r push-ups
10 ring rows
10 good mornings with bar


Skill: 
Power Cleans 1-1-1-1-1
15 minutes


Game:
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100 meters as possible. If, at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game. The rules are as follows: – You are only allowed full strokes. – Once you stop rowing, you are done rowing for the frame and the handle must be put back in the catch before the meter counter comes to a complete stop. - The winner of “each frame” (lowest score) will not have to perform the penalty exercises: Squat Cleans x 2 95/65lb and Rope Climb x 1. Alternate rounds. - The winner of the game is the person with the lowest overall score when each frame is added together. THE CATCH. In the 10th “frame”, if a strike is rowed, a second opportunity is give to row again. If another strike is rowed, the 0 for the 11th row will replace your highest score in any previous round. This can happen twice in the 10th frame, just like in bowling. So essentially if you master your rower by the 10th frame, you have the opportunity to make up for two bad frames.

Metcon:
Teams of 2

- Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65) - Alternate partners every minute / Only one person working at one time. - Time stops when team reaches a total of 100 Thrusters
CrossFit Yelm