Good luck to the February Foundations crew starting up this weekend!
Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.
Loading is 45% bodyweight for advanced athletes. This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds, first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit. 7 reps of the complex for 20 rounds as rx'd is the gold standard.
Kipping Pull-Up Therapy
In keeping with CrossFit's recommendation to "regularly learn and play new sports", we're taking a break from traditional programming to experiment with some games today. Please note that there are no formal Group classes or Teaser classes.
What to bring: Comfortable, warm clothing and some food or drinks if you can.
Invented in 1928 by President Herbert Hoover's physician, Hoover Ball combines elements of Volley Ball, Tennis and medicine ball throwing into a dynamic and physically challenging game.
2-4 per team
Your opponent fails to catch a serve/return.
Your opponent fails to return the ball over the net.
Your opponent throws a ball out of bounds
First team to 16 points wins.
Each ball must be caught and returned immediately, passing and traveling are not allowed. Players in the front court must return the ball to the opposing teams back court unless an exception is made for certain athletes.
CrossFit Dodge Ball
CFDB is played similarly to traditional Dodge Ball with the exception that when an athlete loses a point he or she must do 10 penalty reps of an exercise before returning to the game. The team with the most accumulated points at the end of the time limit wins.
3-6 per team
You hit an opponent below the neck.
You catch a thrown ball.
You knock a ball out of an opponents hands.
You force an opponent out of bounds.
The team with the most points at the end of ten minutes wins.
Pattern Balls: 10 Burpees
Silver Balls: 10 Dumbbell Thrusters
Blue Balls: 10 Box Jumps