Monday

Who's still full from the holiday party???
Great turnout! Glad everyone could make it, and had a great time!!!

Back Squat:

1x20

10 Rounds:

-20 Yard Shuttle
-10 Pushups

Mini-CrossFit Games Finals!!!!!

-Mini-CrossFit Games 8 Week Challenge Finals!
Don't forget about the Holiday party at Texas De Brazil tonight!!!
NO 10am free workout today, will resume 10am free workouts next week.

Event 1:

-Max effort load: "floor to locked out overhead"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

5 minutes rest, then.....

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

5 minutes Rest, then......

Event 3:

-1000m Row

-This event will be time based.



This will be a "point" based challenge. First place for each event receives one point, second place, two points, etc. In the event of a tie, each competitor will be awarded the same point, example:

Athlete 1: 1 point
Athlete 2: 2 points
Athlete 3: (tie) 3 points
Athlete 4: (tie) 3 points
Athlete 5: 5 points

Say athletes 3 and 4 both got 100lbs from floor to overhead, each will receive 3 points on their score. Following up with athlete 5 receiving 5 points (it skips a point).

-This is a CUMULATIVE total between both the preliminary and final event 8 weeks later. The better you score now, the better your score will be in December 12th!

Prelim Standings:

Standings are in order from lowest score/top place:

Event 1 Event 2 Event 3
"Load" "Cindy" "Row"

Men:

1. Eric G. (10) #240 (1) 7:55 (7) 3:29 (2)

1. Greg G. (10) #215 (5) 7:25 (4) 3:21 (1)
3. Doug B. (13) #235 (2) 6:38 (1) 3:44 (10)
4. Mark (15) #225 (4) 7:41 (6) 3:37 (5)
5. Jon G. (18) #190 (10) 7:35 (5) 3:34 (3)
5. Danny B (17) #235 (2) 9:18 (11) 3:36 (4)
7. Dan M. (19) #195 (9) 7:17 (3) 3:40 (7)
8. Curt (24) #215 (5) 9:46 (12) 3:40 (7)
9. Dave H. (28) #175 (11) 6:49 (2) 3:56 (15)
10. Kelly M. (30) #175 (11) 12:04 (13) 3:38 (6)
11. Mark Squared (32) #205 (7) 9:04 (9) 3:59 (16)
12. John B. (34) #205 (7) 12:04 (scaled)(15) 3:51 (12)
12. Carl H. (34) #155 (15) 8:28 (8) 3:47 (11)

14. Jeff K. (35) #175 (11) 9:15 (10) 3:55 (14)

15. Paul M. (37) #165 (14) 12:43 (14) 3:42 (9)

16. Eric A. (45) #135 (16) 15:00 (scaled)(16) 3:54 (13)

Women:

1. Erin D. (7) #95 (4) 11:11 (1) 4:22 (2)
2. Christina H. (9) #105 (3) 11:59 (2) 4:40 (4)
3. Tara M. (10) #115 (2) 15:00 (scaled)(7) 4:17 (1)
4. Tareyece (12) #135 (1) 13:50 (scaled)(6) 4:48 (5)
5. Megan D. (13) #85 (6) 9:56 (scaled)(4) 4:23 (3)
6. Jodi L. (15) #95 (4) 11:01 (scaled)(5) 4:50 (6)
7. Danielle M. (16) #85 (6) 15:00 (3) 4:54 (7)

Friday

Front Squat:

2-2-2

5 Rounds:

-20 Situps
-15 KB Swings 55/35
-10 Knees to Elbows

Thursday

Danny B. "Lumberjack 20"

Muscle Snatch:

2-2-1-1-1

AMRAP 15 Minutes:

-20 Double Unders or 10 Box Jumps 24/18
-7 Pullups

Wednesday

Jerk:

3-3-2-2

75 Thrusters:

75/55

Tuesday

L-Sit, Deadhang, or Kipping Pullups:

5x max reps, rest 3 minutes between efforts.

3 Rounds:

-21 Overhead Squats
-Bear Crawl 60 feet

Mini CF Games Challenge Finals this weekend!!!

-Top Male and Female athletes will be eligible for not only the cash prize, but also......

"2 free Southwest airlines round trip buddy passes to any of the 63 cities we fly to. These aren’t tickets, but non-rev space available passes for travel. Should be a good incentive and a fun trip for the winner and a bud."

This is for both the male and female top performers, not just one or the other. Special thanks to our resident Southwest Pilot Greg G. for donating these!


-"Most Improved" male and female will be eligible for the cash prizes.

Monday

Deadlift:

5-5-5

Alternating Tabata: 20:10 x 8

-Push Press 95/65
-Situps