Well, several of you were going to be gone while the 2012 Summer Raleigh CrossFit Throwdown goes down.  And, my heartstrings were several pulled, nearly broke. To prevent a full-fledge disconnect and because I love you all so much, I have tossed this weekend’s regularly-scheduled programming and decided to put together a mini-throwdown.  Instead of two WODs for individual and team, there will be one.  You may participate as an individual and with a team. However, you must declare your decision to either do “As Rx’d” or “Scaled” for either individual or team events.  The sign-up sheet is that the Tank.  You may create a 4-person team, but everyone on that team must do either “As Rx’d” or “Scaled” and there must be two men and two women. If you don’t have a team, just put your name down under one of the team spots for either division and one will be created for you.  There will be a 10 minute break between the individual and team events. Be prepared to go a little long with the training session due to this fact. Please arrive a bit early to warm-up on your own.

Without further delay, here are the workouts for this Saturday:

Individual Event  – As Rx’d

3 rounds for time:

10 Hand Release Push-ups

10 Front Squats (115/75)

10 Thrusters (115/75)

400m Run

Individual Event  – Scaled

3 rounds for time:

10 Hand Release Push-ups

10 Front Squats (75/45)

10 Thrusters (75/45)

400m Run

10 min. Break

Mini-Throwdown Team Information

Team Event  – As Rx’d

TEAM CHIPPER

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

1. 50 Burpees

2. 40 Wall Ball (20/14)

3. 30 Kettlebell sumo deadlift high pulls (SDHP) (53/35)

4. 20 Overhead plate lunges (45/25)

5. 10 Deadlifts (245/145)

6. 40m Bear Crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on

* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills. Everyone rotates together.

* Each team member then bear crawls 40m. This is also done as an entire team.

Event 1 – Scaled

TEAM CHIPPER

Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

1. 50 Burpees

2. 40 Wall Ball (14/10)

3. 30 Kettlebell sumo deadlift high pulls (SDHP) (35/26)

4. 20 Overhead plate lunges (25/10)

5. 10 Deadlifts (155/115)

6. 40m Bear Crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on

* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.

* Each team member then bear crawls 40m. This is also done as an entire team. 

Teams must either do all “as Rx’d” or scaled.

**Reminders

Nutrition Challenge: measurements and photos to be concluded by Friday early evening. Final points must be submitted via Facebook, email or on the board Saturday morning to conclude the challenge. Winners will be announced on Saturday at the picnic.

1^st Annual Raleigh CrossFit Picnic: Saturday, June 30, 3-6p, picnic shelter at Fletcher Park. Check your email to see how you can RSVP and bring some food for the fun! Everyone is invited!