- Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2
- Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2
- Heaving snatch balance – 4 x 2; add weight from last week
B) 3 RFT:
- 20 plate half moons (45/25)
- 10 T-push ups (5/side)
B) 3 RFT:
*WOD: Optional time permitting
B) 3 Sets for time :
* WOD: Optional, time permitting
Attention all Hyper CrossFitters! WOD, FOOD and DRINKS tonight (November 13, 2015).
A) 3 x max effort:
B) For time:
B) 5 min AMRAP:
1-Arm KB clean + push press x 5/arm (55/35)
*add 11 to the sit-ups and air squats for each additional round (125 Meter Row)
*add 11 to the pushups and box jumps for each round
B) 3 RFT:
It’s what Cops and CrossFitters have been talking about for a long time now. On the morning of Saturday, December 12th, FIT invites area Police Officers, Hyper CrossFitters, FIT Members, as well as the whole community to come take on the COPS -vs- CROSSFIT Throwdown Challenge: A FUNdraising Event!
WHO: Police Officers, CrossFitters, FIT Members, their family, friends and neighbors
WHAT: COPS -vs- CrossFit Throwdown Challenge: A FUNdraising Event
WHEN: December 12th, 2015 from 9:00 am to Noon
WHERE: FIT, 11 Cadillac Road, Burlington, NJ
HOW: Just show up and be ready to throw down!
WHY: As a unified gesture to honor and remember fallen Law Enforcement Officers who have died while serving and protecting, 100% of the proceeds raised for this fundraiser will be donated to the families of officers who have been killed in the line of duty. FIT supports the Police Unity Tour, a four day fund-raising bicycle ride from Florham Park, NJ to the National Law Enforcement Officers Memorial in Washington, DC.
HERE’S HOW IT WORKS:
Registration is available right here online. During registration you’ll be asked whether you want to compete for TEAM COPS or for TEAM CROSSFIT. Cost to participate in the competition is $25. There are 30 available competitor slots, 15 on each team, so participants are asked to please register ahead of time as it will surely fill up fast! You may also be a spectator at no cost, but please feel free to support the cause by making a donation at any monetary level of your choosing. Doors open at 8:00 am on the day of the competition.
Cops love CrossFit and CrossFit loves Cops. What better way to show that brotherly love than with a healthy dose of friendly physical competition? This FUNdraising event will challenge everything you thought was physically possible and push you above and beyond your limits. The Cops think they can win. The CrossFitters think they can win. Won’t it be oh-so-fun to watch and see who ends up being right?
Related events: Competition events announced!