WOD - Saturday, 4.23.2016

OCR Competition

The Civilian Military Combine (CMC) - all info is at www.cmcrace.com - it's on Saturday, September 10 in Fort Hamilton, Brooklyn. People who are interested should sign up right away bc space is limited. Our team is CrossFit Island Park.

Upcoming CrossFit Competitions in the Area (that I might also be working)

-- CrossFit Garden City Partner Extravaganza -- April 30th -- https://www.wodrocket.com/index.php/competitions/find-events/crossfit-garden-city-s-partner-extravaganza -- They are closing registrations this week.

-- Strong is Beautiful -- Ladies only -- June 5th -- http://us4.campaign-archive1.com/?u=b4a04ef2fefb66308ac82f8b5&id=cc7fabf9b2 ... only a few spots left

-- CrossFit Camo Partner Competition -- June 25th  - https://www.wodrocket.com/index.php/competitions/find-events/summer-battleground


A) Run 200m, 3 rounds: 14 Mountain Climbers (7 on each Leg) 8 beat swings 8 burpee jumping pull ups 1 min Front plank Hold on your hands

B)  16 min AMRAP: 12 wt sit ups (25/10#) 12 KB swings (53/35#) 12 Toes to bar or knees to horizontal 12 Wall balls (20/14#) E4MOM - 200m run (run at the 4min, 8min, 12min and 16min Mark)

Weightlifting with Coach Joe (9AM)
- Train the olympic lifts with our awesome weightlifting coach!