Main – CrossFit Group WOD

We are running regular 9AM and Noon Classes (Mobility WOD is cancelled this week.). The WOD League peeps are going to throwdown The 499 at 11:30AM with a few officers from the ERT. And we’ll be running the Helen Biathlon WOD as people want to do it between 9 and 1. Top Male Time and Top Female Time win a spot in the Range Day.

T Shirts and Larry Young Memorial 5KM Registrations will be sold ($25 & $30 respictively). Any purchase of these will get you a raffle ticket for one of 4 spots on a Range Day with the ERT

800m Run or Row (No Measure)

Easy jog

Helen Biathlon (Time)

1 Round
400M Run
21 KB Swings (50/35)
12 Pull-Ups
5 Shots – 5 Targets from 7 Meters (12 second penalty for each target missed)
We’ll try and get as many to try this out before the actual WOD. You’ll have time after the WOD as well.

Warm up the movements for The 499 while waiting.

The 499 (Larry Young’s Badge Number) (Time)

Partner Chipper – 1 Partner Working at a Time

10M Hand Stand walk
20 Front Rack Lunge (135/95)
29 Bar Facing Burpees
90 KB Swings (50/35)
50 Push Ups
50 Pull Ups
50 Partner Wall Balls (20/14)
200M Partner Carry

Progression Version
10M Hand Stand Walk (Assisted by Partner)
20 Front Rack Lunge (Scale weight to your intensity level)
90 KB Swings (Scale weight)
50 Push Ups
50 PullUps (Banded or Ring Rows)
50 Partner Wall Balls (20/14)
200M Partner Carry