TURNT UP Tuesday

Announcements

Summer Partner Throwdown registration is OPEN! Grab your partner and get signed up now while spots are available. RX Individuals registration is open as well. Registration links are below.

Below is the link for the team registration
https://www.wodrocket.com/index.php/component/ohanah/summer-partner-throwdown-iv-1

Below is the link for the RX Individuals
https://www.wodrocket.com/index.php/component/ohanah/summer-partner-throwdown-iv

CrossFit Denham Springs – CrossFit

Congrats to Rebekah Booth on being a top 20 competitor at the 2015 CrossFit Games Regionals.

Regionals will be May 15-17th in Dallas, TX. You can purchase tickets on the games website. We will be having a fundraiser event to help with travel expenses for Beka. More details coming soon.

If you see Beka around the gym give her a high five, a hug, or a kiss. She deserves it!!

Metcon (Weight)

3 Rounds for weight of:

8 Deadlifts (all reps TNG)

15 Push-ups (challenge yourself on pushups)

45 second plank hold on elbows

*Not for Inferno classes

Metcon (Time)

For Time:

20 Calorie Row

30 Burpees

30 Toes to Bar

30 OH walking lunges 45/35#

Metcon (AMRAP – Rounds and Reps)

Inferno WOD

*Rest 3 minutes after daily WOD then complete:

7 min AMRAP:

9 Box jumps

6 Push-ups

3 Burpees

Metcon (Weight)

Competitiors WOD

Warm-up Row 2k (Increase intensity last 500m)

Split Jerk 6×3 @70-77.5% – Drop and reset on blocks each rep

Metcon (Time)

Competitors WOD

For time:

30 Deadlift 115/75lbs

40 Pull-ups

50 Double-unders

30 Shoulder to OH 115/75lbs

40 Pull-ups

50 Double-unders

30 Squat cleans 115/75lbs

40 Pull-ups

50 Double-unders

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