Monthly Challengs
As you guys may or may not know, one of my favorite CrossFit blogs is written by Freddy Comacho of CrossFit One World. I was reading a few older posts of his the other day and came upon something that they do at their gym called a 30 day challenge. Every 30 days there is a new challenge posted to the board, and anyone who wishes may compete. I thought this sounded like a lot of fun so I want to give it a try here at WCCF. Seeing as that we are beginning a new month, I figure now is a great time to implement the WCCF Monthly challenge. Here’s how it’s gonna work:
At the beginning of the month I will post a new challenge. This post will be on the white board right next to the small door.
Anyone who wishes to may give the challenge a try.
When you complete the challenge, you add your name and score to the whiteboard.
You are encouraged to try the challenge as many times as possible each month (just keep adding scores next to your name)
If possible grab another member to verify your score.
Winners will abound with fame right here on the blog when the next challenge is announced.
If you have an idea for a challenge, please let me know. Also, if I have missed any rule that should be stated, please shoot me an email or post a comment here.
WCCF’s First Monthly Challenge will be:
As many unbroken double unders as possible.
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Friday’s WOD:
Back Squat – Find 1rm
After 1rm, reduce weight to 75% and complete a set of 20. NO RE-RACKING THE WEIGHT. If you need to rack the weight in the middle, you are finished.
If you have completed the set of 20 on 6/29/12, 5/16/12, 7/10/12, 7/18/12, or 7/26/12 add 5lbs to the weight you have completed the set at.
As time allows: 3 alternating sets:
Ab Work of athlete’s choice
GHRs (sub hip extensions or supermans as needed)
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