4 Rounds at 80-90% effort:
– Row 400m
– 15 KB swings (53/35)
– 15 Push press (95/65
– 8 DB snatches R (70/40)
– 8 DB snatches L
Rest 4 min
* Change up order for every round
* Work to make times the same
* Subtract out rest time for total working time
This coming Monday, we will be incorporating class sign-ups for all classes. Class sign ups are great way for us to account for the comings and goings of all of our members. Also, we will now be able to regulate class sizes in an effort to give each of our members adequate attention to continue learning and growing as athletes.
How do you go about signing UP?
Direct your attention to the new “sign up” button (under the WOD). Clicking it will take you to the class schedule where you can pick your class and sign up. Please sign up during the day or night before your class.
How do you go about signing IN?
Once you have signed up and bring your happy butt to the gym, it’s time to sign in. There will be an iPad located near the front door that will make sign-ins easy. You can just type in your phone number (the one on your profile) and you’ll be good to go. Yes, it is that easy.
We realize that this will take some time getting used to so next week will be more of a ‘warming up’ week. Once it is habit, it won’t be such a big deal. We will send out another email on Sunday as a reminder before Monday.
A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3
B1) Pendlay row @20X1; 6-8; rest 90sec
B2) Weighted ring dips @20X1; 3-4; rest 90sec x3
+
Rest as much as needed then..
A special surprise. Bring running shoes.
A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)
B) Squat clean TnG tech work
C) EMOM x 16 min
– 2-3 squat clean thrusters TNG (build in weight)
– 30 sec row at 80-85%
East Dallas CrossFit is hosting the 2nd annual Barbells & Handlebars competition on 11/30/2013. Consisting of 3 WODs and a month long razor strike, BB&HB is aiming to raise $10,000 to benefit the Movember foundation! We need both competitors and volunteers to help make this event better than last years! Read on for details…
Registration Terms
Entry into competition on Sat. November 30th CLICK HERE TO REGISTER
Entry into the Mustache/Costume Competition
Barbells & Handlebars 2013 T-Shirt
Free Beer & Food at the After Party!
Athlete Swag Bag & 1 Free Raffle Entry
Changes in 2013
Last year we were able to raise $1000 to donate directly to Movember. This year we have increased our goal to $10,000. In order to reach this goal, we need your help! Everyone who purchases a ticket to the competition will be asked to join our Movember fundraising team, with the goal of raising at least $50/person in the month of November. With 100 competitors, we should be able to raise $5,000 before the competition even begins!
2013 Rules
Prize Sponsors: Lukes Locker, Cryo USA, Torchys Tacos, and many more.
Raffle
This year, spectators will have a chance to join in on the fundraising fun. At the competition, we will be hosting a raffle for various prizes (TBD). The tickets will be $5 each or $20 for 5. Invite your family & friends along!
Kids competition
This event is 100% family friendly. Bring your kids! We will have a side-competition (jump ropes/ box climbs) for kids to participate in.
After Party
The after party will be at The Lot, 7530 E Grand Ave Dallas, TX 75214, from 2:00 – 4:00 PM immediately following the competition. Athletes are invited to enjoy free beer and tacos. Family & friends are welcome!
A huge thanks goes out to our 2013 sponsors:
FC Dallas, Dodge RAM, Fringe Sport & Zeus Comics.
Questions? Email [email protected]. No refunds.
All proceeds go to benefit the Movember foundation.
A) HBBS 2-3×4 @ 30X1; rest 2-3 min
B) EMOM – 12mins
odd – 5-6 DB push press tough
even – 8-10 KBS 2/1.5pd (heavy)
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40 T2B for time/60 straight legged abmat sit-ups for time