March 15, 2017

"Make me a WODFather" Tournament

REMINDER: EPIC FRIDAY NIGHT LIGHTS THIS WEEK! If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! TOURNAMENT TIME! CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY LAST CHANCE to sign up for the “Make Me a WODFather” Tournament! The winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!

Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?

To join just use the following link BEFORE TIP OFF THURSDAY to the MAKE ME A GODFATHER BRACKET

STRENGTH WOD

Push Press 5/5/5/5 (build up in load)Take 60% of your 5 Rep max and hit one max effort set WOD

40 1 Arm DB Shoulder to Overhead (20 per arm) 30 Slam Balls 20 Toes to Bar 2 Rounds Coach’s Tip:Go as heavy as possible on the DB. You should be getting 5 per arm before switching. Focus on core position and standing up each rep.

Friday Night Lights Shenanigans. Get Ready!