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October 24 2016

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Oct

October 24 2016

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October 24 2016

We had such a blast Saturday with the CrossFit Strongsville Community Pump and Run! The event hosted 8 teams that rallied together in an effort to move some serious weight and push their cardio limits. We had everything we could ask for; barbells were lifted, lungs were tested, sweat was pouring, crowds were cheering, and people were elevated to their best. We can’t wait to do more smaller scale community WODs in November, including a special fundraiser for JDRF.
Here are your results:
Women’s Division:
2nd – The Challengers(AnnMarie, Ana, Donna, and Lindsey)
Lifted 7792 Pounds
Row/Run: 34:29
1st – Pumpkin Smashers(Suzanne, Tina, Dina, and Ginnie)
Lifted 13050 Pounds
Row/Run: 29:52
Men’s Division:
Cleveland Steamers(Coach Vinny and Will)
Lifted 22215 Pounds
Row/Run: 25:02
Co-Ed Division:
5th – Cardiac Kids(Angiey, Brett, Dan, Coach Drot)
Lifted 14990 Pounds
Row/Run: 30:51
4th – Pinkish Black(Maleeka, Tony, Lydia, Gavin)
Lifted 16120 Pounds
Row/Run: 31:05
3rd – Thrusting Beefcakes(Brandon, Carmen, Ashley, Tommy)
Lifted 16875 Pounds
Row/Run: 26:07
2nd – The Fittiest You(Dr. Max, Chrissy, Alyssa, Coach Rick)
Lifted 23515 Pounds
Row/Run: 25:55
1st – The DrOtterstoddirs(Andrew, Katie, Drot +, Coach Drot)
Lifted 24585 Pounds
Row/Run: 24:43

STRENGTH
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat:
1-1-1-1-1-1
Single Arm Db Bent Over Row:
5-5-5-5
*5 Reps per arm.*

WOD
“CrossFit Games Open 11.2”
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in
NOTE: This is a classic benchmark WOD, so we will use Rx or Modified on the whiteboard. Step Ups are considered Rx for this one. So, if you perform the movements correctly with the prescribed weight, you’ll receive and Rx. If you modify the weight or don’t touch down for the Push Ups, or don’t extend at the top of the box, then it will not be an Rx.
Goal: 8 to 10 rounds
Coaching: This spicy Open WOD has the propensity to catch your hamstrings and your lungs unawares by the 5th minute! Do everything you can to hold onto the barbell for all 9 reps so that you can drop immediately into the push-ups. The Box Jumps/Step Ups offer unique opportunities to rest at the top, but don’t stay up there too long. The clock keeps ticking.