Monday, September 8, 2014

FIREBREATHER CHALLENGE #2

SEP 8-OCT 5

SIGN IN WITH NAME & CLASS TIME AT THE FRONT DESK

Win a tshirt and $25 credit on your account. Once you get the tshirt, move up a rank with a patch to add to your shirt.

 Rules:

1. Attend at least 5 scheduled classes per week for 4 weeks at Swamp Rabbit CrossFit (Sep 8 – Oct 5.)

2. You cannot attend more than 3 consecutive classes Monday-Sunday. Week starts fresh on Monday. Example: Working out M-TH with no rest is not allowed and will disqualify you.

3. Only 1 class per day counts. Olympic Lifting may count as one of your five per week. Your second Olympic Lifting class will not count against you, but can’t be counted as a 5th WOD.

4. There will be no make-up 10k Row this round but you must accumulate 2,500m of rowing per week. Any rowing in class does not count towards this total.  

Fitness & Performance

A.

1.Back Squats

3 x 5, across

2. Double Pause Front Squat

3 x 3, Pause for 10 sec @ the bottom & 5 sec half way up

B.

For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans 135/95

Fitness Option: 20/20/20@ 95/65

Extra Work: 

Ring Extensions – demo video
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension

 

 

 

 

http://vimeo.com/104955535

Scott Panchik finished the 30-calorie row, 30 bar-facing burpees, and 30 135-lb. hang cleans in 3:03.

Panchik starts at 13:53.