Run 400m or Row 500m
Single Arm KB Swings
Shoulder to Overhead
EMOM 10 minutes of:
Minute 1: 6 Strict Toes to Bar (no kipping swing)
Miunte 2: 100m Sprint
6 Rounds of:
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)
10 Box Jump, step downs (24/20 – modification: step ups)
20 Double Unders (modification: 50 Single Unders)
Our “All in For Olcott” Fundraiser is this Saturday October 18th. We ask that people participating show up at 8am to fill out waivers and any other paperwork. We will have some cold beverages, coffee and some food generously donated to us from some local businesses. The workout and movement standards will be reviewed at 8:30am and we will be starting the workout promptly at 9am. We also ask that if possible, please try to car pool as parking is limited. We will have some awesome volunteers helping us to direct traffic. The workout for Saturday is as follows:
AMRAP (As Many Rounds As Possible) 10 minutes of:
12 KB Goblet Squats
17 KB Swings
At the 10 minute mark, you will run 1 mile.
As many of you know many CrossFit workouts have rep schemes that have some significance. For this workout the 10 and the 12 represent the ages of Laurie’s two daughters Kailina and Alyse. 17 represents the years of marriage for Laurie and her husband Dave.
This workout can be scaled or modified to fit any skill level. If you can not run, don’t worry you can walk the 1 mile. If you can’t walk, we have it covered, we will have rowers available for those who choose to row. That evening there will be a party at the gym. As always we will supply the basics, we ask that you bring a dish or beverage (or both if you’d like). We will be doing the raffle drawings that night. The party or “social” begins at 5pm. Hope to see as many people as possible there!