Wednesday, February 19, 2014

Xena-Deadlift

CF Performance

MOD

Deadlift

1 x 8 @ 55%

1 x 6 @ 65%

1 x 4 @ 75%

1 x 2 @ 85%

1 x 1 @ 95%

1 x 1 @ 100+%

To be Leaderboard eligible you must get coach to verify your new 1RM Lift.

Leaderboard

Men- Matt S. 530, Gaby 525, Reed 515

Ladies- Octavia 295, 3 at 255, Jessica 245

WOD

3 Min ME Calorie Row

Rest 3 Min 

3 Min ME Wall Ball Shots (20/14)

Score = Cal + WBS

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CF Fitness

MOD

Deadlift 5-5-5

WOD

Up Ladder 1-10

KBS

Box Jump

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Competitor’s WOD tonight at 7:30pm. Register in MindBody

CF Competition

MOD

Same as CF Performance

WOD

40/30/20/10

Wall Ball Shots to 12’/10′ Target (20/14)

80/60/40/20

DU’s

18-min timecap

LIKE US ON FACEBOOK! We are so close to 1,000 likes!

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REGISTER FOR THE OPEN!

We currently have 50 Swamp Rabbits Registered for the CF OPEN. We are ranked 11th in the Southeast out of 240 Affiliates. Keep registering and we could win most athletes registered in the southeast!

After you have registered make sure that you have chosen Swamp Rabbit CF as your affiliate AND Team.

1.  Visit games.crossfit.com
2.  Log-in with your username/password in the upper-right corner
3.  Your information should say “Registration complete”.  Edit your “Team” and search for “Swamp Rabbit Crossfit”

Are you interested in being a certified judge? Take the CF online course to get tested on judging standards. This will be helpful to be a fair judge during the open. The CF Judges certification is also required for CF Regionals and Games judging as well as some of the garage games competitions. Garage Games often offers free registration for competitions in exchange for judging events. It’s a helpful course to take online and is likely to even improve and clarify movement standards in your own training. Please let us know if you have passed the judges course.

Competitive Rx Athletes, join us every Saturday at 12:30pm starting Saturday, February 15 for a Competitors WOD. There will be a Copetitors WOD this Wednesday at 7:30PM.