The time will come soon to start getting serious about the next ESAC, which is scheduled for February 2nd (Groundhog Day!) down in Easton at CrossFit Nation.
First of all, sign up! Here’s a link to our MindBody site which will bring you directly to the page to sign up for a new series/membership. What you want to do is select ‘CrossFit Classes’, and then you’ll see the selection for ‘ESAC 4’. The cost is $30, which will cover a t-shirt (complements of our own Jim Hull’s Marked Promotions), general setup costs, and prizes for the individual and team winners!
And finally, the individual competition WODS. I’ve posted this on the whiteboard one time already but wanted to get it on the interwebs so everyone has a reference point. We’ll start cycling through these during class in January.
Individual WOD 1 – “Groundhog Day”
“6 more minutes” of either Burpees or Double-Unders
Decided by a coin flip (or a real groundhog if we can find one!)
Scaling for Double-Unders is Single-Unders
Individual WOD 2 – “Clean Ladder”
Rotate to next weight every 30 seconds, failed lift can be followed by Deadlifts for 1 point each
Men’s weights: 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
Women’s weights: 45, 65, 85, 105, 125, 135, 145, 155, 165, 175
Individual WOD 3 – “Squat ‘n Pull”
30-20-10 reps for time of the couplet:
– Overhead Squat
– Sumo Deadlift High Pull
Rx’d Men: 95lbs
Rx’d Women: 65lbs
Scaled Men: 65lbs
Scaled Women: 45lbs
Let’s take the trophy away from CrossFit Salisbury – they’ve been holding it for too long!
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