Friday, Oct. 7, 2016

Congrats to team Muffintops (Frank, Keoni, Nikki and Patti,  with judge Korey) for completing the second half of the CrossFit Team Series, an online competition. They only had a little more than 24 hours to do four workouts — and they finished it! Good luck to team Taste Tea Snatch (Nate, Liane, Brent and Elena), who started their four workouts Thursday eve; they have till Monday to submit scores. We are proud of each of you! Teamwork makes the dream work! Next year, how’s about team Tasty Muffintops?

100716 WOD

A. Every 3:00 for 9:00

Run or row 200 meters

30 Russian twists

10 arch ups

B. Deadlift – DELOAD WEEK

40% x 5

50% x 5

60% x 5

Superset with 3 x 10 barbell good mornings (stay light)

C.  For time:

60 air squats

15 toes to bar

10 box jumps (24/20)

40 air squats

15 toes to bar

10 box jumps (24/20)

20 air squats

15 toes to bar

10 box jumps

>>On-ramp

For time:

30 air squats

15 sit ups

10 step ups

20 air squats

15 sit ups

10 step ups

10 air squats

15 sit ups

10 step ups

D. Optional cash-out

4:00 Tabata

Flutter kicks