CrossFit
Completed
Fitness Series 2019 WOD 1
Manchester
March 5, 2019 – March 22, 2019
About This Competition
This is the start of CrossFit 3D 2019 in house Benchmark Workouts
You will complete a baseline work out, 6 weeks later you will repeat the workout.
We are doing this to help keep you focused on your training, keep you challenged and it's a great way to see how your improving.
This first baseline work out must be completed before Friday 18th January. On Monday and Tuesday we will be making time in classes to complete the workout If you miss these class, don't worry. You can do the work out any time, but it will need to be judge by a coach. You will need to arrange time with a coach.
There is no RX or Scale in this work out, it is a test of your fitness.
Enjoy and fight for every rep
Source: Team Aretas
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Divisions
FEMALE ADULTS OPEN
Female · Individual
MALE ADULTS OPEN
Male · Individual
Workouts
This is the baseline work out
3 wall balls at 20 lbs (9Kg)
3 calorie row
then
6 wall balls at 20 lbs (9Kg)
6 calorie row
Then 9 , 12 , 15, 18, 21, 24, 27 & 30
Keep going until the 10 minutes is up.
in 6 weeks time we will retest this work out.
This is the baseline work out
3 wall balls at 14 lbs (6Kg)
3 calorie row
then
6 wall balls at 14 lbs (6Kg)
6 calorie row
Then 9 , 12 , 15, 18, 21, 24, 27 & 30
Keep going until the 10 minutes is up.
in 6 weeks time we will retest this work out.
This is the score difference between the baseline work out and the retest work out. Hopefully you have seen an improvement.
This is the retest work out
3 wall balls at 20 lbs (9Kg)
3 calorie row
then
6 wall balls at 20 lbs (9Kg)
6 calorie row
Then 9 , 12 , 15, 18, 21, 24, 27 & 30
Keep going until the 10 minutes is up.
Now it time to see how much you have improved
This is the retest work out
3 wall balls at 14 lbs (6Kg)
3 calorie row
then
6 wall balls at 14 lbs (6Kg)
6 calorie row
Then 9 , 12 , 15, 18, 21, 24, 27 & 30
Keep going until the 10 minutes is up.
Now it time to see how much you have improved
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Event Details
Date
March 5, 2019 – March 22, 2019
Location
Manchester
Type
CrossFit
Registration
Closes: Feb 26, 2019
Source
Team Aretas
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