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Posted on January 1, 2014


NorCal CrossFit Jan. 2nd 2014

*PLEASE NOTE: There will NO Classes at San Jose on Saturday 4th due to the Fundraiser event.
 
A family that CrossFit together stays together. The Crocketts getting a family workout in over the holidays!
 
ITS THIS WEEKEND!! NORCAL FUNDRAISER!!
 
The trumpets have sounded, the beacons of Gondor have been lit and our community is rallying to make this fundraiser an incredible event. That said, there's still time to sign up to compete or volunteer as well as time to donate to our raffle! Find links to do all three in the posts below, but first get pumped off of the announcement of Workout #3.

"Push Push Squat, Push Push Squat..."

AMRAP 15min
Sled push
20 handstand pushups (Rx) 20 regular pushups (scaled)
Sled push 
20 DB front squats 
Sled push
40 handstand pushups / regular pushups
Sled push
40 DB front squats
Sled push
60 handstand pushups / regular pushups
Sled push
60 DB front squats
.....and so on and so on

For the HSPU/PU: In order for reps to count, every member of the team must be in a handstand (Rx) or in the pushup position (scaled). Teams may rest out of the handstand/pushup position but reps will not be tallied during this time. 

Only one team member may work at a time. There is no limit to how many reps one team member performs, but the team MUST rotate through who is working in a clockwise fashion. Additionally, a teammate must perform at least 1 rep before rotating on to the next person. After each sled push the rotation is wiped clean and teams may begin with whomever they desire.

For the DB front squats: In order for reps to count, every member of the team must be holding their dumbbells in the front rack position (at the level of or on their shoulders while standing upright). Team members may assist each other in getting the dumbbells to the front rack position. 

There will be three sets of dumbbells for each team. Each team member must have two dumbbells, although how they divvy the load is up to them. Rx'd weights are 55s, 45s, and 35s. Scaled weights are 45s, 35s and 25s. Team members can only drop the dumbbells once they have lowered them below their knees. Drops from above the knees will result in a 5 burpee penalty for the entire team. In other words, please set the dumbbells down somewhat gently. 

Only one team member may work at a time. There is no limit to how many reps one team member performs, but the team MUST rotate through who is working in a clockwise fashion. Additionally, a teammate must perform at least 1 rep before rotating on to the next person. After each sled push the rotation is wiped clean and teams may begin with whomever they desire.
 
Score = total number of reps
 
Register a team to fundraise and compete by clicking HERE
Register to volunteer/judge HERE
Donate something for the raffle HERE
 
WORKOUT FOR THURSDAY
 
30sec AMRAP Power Clean (use a moderate load)
Rest 90sec
3 Rounds
+
8-12-18
Front Squat (115/75lbs)
Hand Release Pushup 
Box Jump

 

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SIGN UP HERE!

Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE