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Hop Scotch

Monday, March 11th, 2019


METCON:

Some of you remember this WOD… and I remember hearing the next day that it wasn’t as bad as you thought and prefer running it this way vs running something like a 5k… keep that in mind & compare your time from March 26, 2018

“Hop Scotch”
Aerobic Threshold test
For time:
Score= Overall time and slowest 100m sprint

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint

*This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.*All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints.

UPDATES/EVENTS:

SAVE THE DATE! April 6th- 3 year Anniversary (details posted soon)

CROSSFIT OPEN: Make sure your scores are submitted for validation. Thursday evening 19.4 will be announced. Just like the previous weeks, make sure you are on the schedule to be judged at the specific judge only times.

IN-HOUSE OPEN: 
Goal is to have everyone compete together on week 5. Friday night wearing their team color and having a BBQ after 19.5 is completed. The date is Friday, Mar. 22nd. Family & Friends are welcome to come watch. If your bringing kids make sure they stay off the equipment and they will need to stay off to the side for their own safety. If you have not yet completed 19.2 make sure you do early on this week and make it upon yourself to have someone judge you (the coach on the floor that hour will not be able to- so make sure you plan ahead to ask someone) 

Reminder: As always… Please get on the schedule for the week and make sure to text in if you have any changes! Thank you! 🙂 

Tues/Thurs: Yoga/Moblity class @ 5pm. Sign up in the schedule book. Non-CF members $10/class 

APRIL 13TH, WOD Wars @ the Dunedin community center. We already have a few teams committed to doing this competition. 
Teams of 2 (same sex) kid & teens divisions 
Teams of 3 (same sex) Novice, intermediate, RX & Masters 35+ and 45+ Divisions.

 HEMI Macro Challenge COMPLETED! CONGRATULATIONS to all that took the challenge. 1st place was a tie between Vanessa & Megan- Splitting the $ Pot each taking home $400. 2nd place went to Ron Track, 3rd place Michelle Campbell. Great Job guys! 

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