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Wodding for Liz


Wodding for Liz

Midcoast CrossFit – CrossFit

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Skill Work

1. Stone to Shoulder Work

– We will go over proper form and technique

– Time will be given to test out different weighted stones

2. Rope Climbing Practice

– We will go over proper technique to climb the rope (legless for more advanced)

3. Farmer Carry

– We will give time to build to a heavy farmer carry

Strongman Skill WOD

Teams of 3, 2 Rounds of each movement per person

3 Stations:

Station 1: Stone to Shoulder (Sand Bag)

Station 2: Rope Climbs (Ring Rows – 9 per climb)

Station 3: 100 Meter Farmer Carry (HEAVY)

*Station 3 goes to station 1 – Station 1 goes to station 2 – Station 2 goes to station 3

Metcon (AMRAP – Rounds and Reps)


6 Hang Power Cleans (95/65) (135/95) (155/105)

12 Pullups

18 Calories (Row or Bike)

We are Wodding today for our dear friend Liz Reemsnyder who just has been diagnosed with Stage 1 breast cancer and is also expecting her 2nd child. She needs special treatment until the end of her pregnancy that is not covered by insurance. There has been a Gofundme set up by her family and we will have a donation jar all day (and through Sunday) for anyone that would like to contribute. It will be donated through the Gofundme in the name of “Your friends at MidCoast CrossFit.”