Dynamic Duo Death Match is THIS SATURDAY, and CrossFit SPT has 6 teams competing! We would love to have as many as we can show up to support our crew throughout the day!!
Dynamic Duo Death Match Heat Schedule:
#scaleditSPT (Angela Moore and Tracy Roberson)
Heat 1: 8am, 9:46am, 11:23am, 2:55pm
Mack-O Masters (Shawn Mackey and Oscar Lopez)
Heat 4: 8:33am, Heat 5: 10:22am, 12:31pm, 3:39pm
Average Joes (Carl Stovall and Chris Rutledge)
Heat 5: 8:44am, Heat 6: 10:31am, Heat 7: 1:06pm, 4:01pm
WOD Bod (Elizabeth Sparks and Tonya McCrary)
Heat 7: 9:06am, 10:40am, Heat 9: 1:40pm, 4:23pm
The Jerk Wods (David Diaz and Jeremy Garner)
Heat 8: 9:17am, 10:49am, Heat 10: 1:57pm, 4:34pm
2 Peas in a WOD (Maddie Sullivan and Claire McCafferty)
Heat 3 8:22am, 10:04am, Heat 4 12:14pm, 3:28pm
Dynamic Duo Death Match Location:
CrossFit DFW
401 South Pearson Lane
Southlake
Strength:
Back Squat Week 3
Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%
*Percentages based on 5RM Back Squat
Conditioning:
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
20:00 Time Cap