Friday 6.15.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #2

 

GOODBYE/SEE YA SOON/FAREWELL/GOOD LUCK TO COACH BLAKE 

Send Blake off with a commemorative workout on Friday, June 15th at 5:30pm (4:30 class cancelled), then join us at Oskar Blues Brewery for beers and fun. Blake is headed to The University of Kentucky to pursue his PhD in Accounting (Accountancy?). Blake's favorite thing outside of cleaning the gym floor is other people's dogs, so dogs welcome and encouraged at Oskar Blues. Let's wish him the best of luck. See you there! 

 

Competitor:
3 Rounds for Skill Development
1:00 Rowing Drills
1:00 Max Handstand Walk
1:00 Rest

Rowing Skills:
R1: Row Pause at Catch and Release
R2: Row Pause at Release
R3: Row

Fitness:
3 Rounds for Skill Development
1:00 Rowing Drills
1:00 to complete 1 L/R Turkish Get-up
1:00 Rest

Rowing Skills:
R1: Row Pause at Catch and Release
R2: Row Pause at Release
R3: Row

 

Competitor/Fitness
"B-Hole"
2 Rounds for Reps
1:00 Hang Power Cleans (155/105/50%)
1:00 Wall Balls (20/14)
1:00 Row for Calories
1:00 Rest
1:00 Hang Power Cleans
1:00 Burpees
1:00 Assault Bike for Calories
1:00 Rest

*:20 transition between each minute of exercises