Thursday January 5, 2012

Mile High CrossFit is hosting a King and Queen of the Gym style CrossFit competition on Sunday January 22, 2012.  You sign up as an individual and will be randomly paired with a different partner for each workout. For more details check out the website: /mhcf-kingqueen-of-the-gym/

Time – Tentative 9:00AM til 3:30PM
Events – 4 WODs announced Friday January 20
Category – Male and Female RX divisions, see the MHCF site for minimum requirements
Registration – http://www.regonline.com/Register/Checkin.aspx?EventID=1048472

WOD
Front Squats 1-10-1-20-1-30

* Find your 1 rep FS max, then take ~80% of that for 10 reps, ~65% for 20 reps and ~45% for 30 reps.

** Your goal is to go unbroken for the 10, 20 and 30 reps and to reach your same (or increase) 1 rep max all three times.

Record all 6 weights lifted