WOD 181029

Have you heard?

On Saturday, Dec. 15th, we are hosting an in-house partner CrossFit competition to kick off a day of fundraising for Jerks 4 Jewels and to celebrate the holidays with our Kingfield family.

Today, registration is LIVE! Head to our website (link in bio) and click the banner to head direct to competition central. We are using Wodify Arena to run the competition for the first time, as it will help us organize heats, assign judges and tally scores. Bookmark that link as that will be where we post heat times and where you’ll be able to find the leaderboard come competition time. On the homepage of the Wodify sight, you’ll also see a link to the Jerks 4 Jewels registration. You MUST register on both sites!*

Registration closes on Monday, Dec. 10th.

If you have questions, ask a coach!

*If you do not register on the J4J site to pay for your team’s registration prior to the registration close, you will not be eligible to participate even if you registered on the Wodify site.

Monday 181029

Strength - Back Squat

Athletes will have 20 minutes to work on moderate sets of 5 @ RPE 5. Athletes should focus today on technique and position. They should not exceed an RPE of 5.

Metcon - 2 Rounds for time:

Row 500m
12 sandbag squats @ moderate
6 HSPU @ RPE 7*

8 minute cap

*Athletes should choose a modification for HSPU that will allow them to complete the total amount of reps in 1 to 2 sets. Athletes may increase the reps to 9 if their coach agrees.