Thursday 110609

Complete sixteen intervals of 40 seconds of work, followed by 20 seconds of rest where the first 4 intervals are row (calories), the second 4 intervals are jumping lunges, the third 4 intervals are AbMat sit-ups, and the final 4 intervals are kettlebell snatch (24kg/16kg).

Your score is the sum of the lowest number of completed reps for each exercise.

Post score to comments.

IMG_0248
Katie Malone, prepping for the big day with some sumo deadlift high pulls.

This weekend CrossFit Verve will be closed for business, as we'll all be down in Aurora competing or cheering at the Southwest Regional.  However, we will post workouts that can be done at home, in a park, or in your very own back yard.  We made this decision because we'd like each of you Ververs and Vervettes out supporting your fellow athletes that have made it to Regionals.  Below is the schedule:

Friday

Workout 1
10:30-11:10 :  Team Heat 1
11:10-11:50 :  Team Heat 2
11:50-12:30 :  Team Heat 3
12:30-12:50 :  Break
12:50-1:10 :  Women Heat 1
1:10-1:30 :  Women Heat 2
1:30-1:50 :  Break
1:50-2:10 :  Men Heat 1
2:10-2:30 :  Men Heat 2
2:30-2:50 :  Men Heat 3
2:50-3:10 :  Men Heat 4
3:10-3:30 :  Break

Workout 2
3:30-4:00 :  Team Women
4:00-4:40 :  Ind. Women
4:40-5:00 :  Break
5:00-5:30 :  Team Men
5:30-6:10 :  Ind. Men

Saturday

Workout 3
9:00-9:25 :  Team Heat 1
9:25-9:50 :  Team Heat 2
9:50-10:15 :  Team Heat 3
10:15-10:30 :  Break
10:30-10:45 :  Women Heat 1
10:45-11:00 :  Women Heat 2
11:00-11:15 :  Break
11:15-11:30 :  Men Heat 1
11:30-11:45 :  Men Heat 2
11:45-12:00 :  Men Heat 3
12:00-12:15 :  Men Heat 4
12:15-12:35 :  Break

Workout 4
12:35-1:15 :  Team Heat 1
1:15-1:55 :  Team Heat 2
1:55-2:35 :  Team Heat 3
2:35-2:50 :  Break
2:50-3:20 :  Women Heat 1
3:20-3:50 :  Women Heat 2
3:50-4:05 :  Break
4:05-4:35 :  Men Heat 1
4:35-5:05 :  Men Heat 2
5:05-5:35 :  Men Heat 3
5:35-6:05 Men Heat 4

Sunday

Workout 5
9:00-9:25 :  Team Heat 1
9:25-9:50 :  Team Heat 2
9:50-10:00 :  Break
10:00-10:20 :  Women Heat 1
10:20-10:40 :  Women Heat 2
10:40-10:50 :  Break
10:50-11:10 :  Men Heat 1
11:10-11:30 :  Men Heat 2
11:30-11:40 :  Break

Workout 6
11:40-12:05 :  Team Heat 1
12:05-12:30 :  Team Heat 2
12:30-12:40 :  Break
12:40-1:05 :  Women Heat 1
1:05-1:20 :  Break
1:20-1:45 :  Men Heat 1
1:45-2:00 :  Break
2:00-2:25 :  Women Heat 2
2:25-2:40 :  Break
2:40-3:05 :  Men Heat 2

We are unsure of which heats our athletes will be in, but we'll keep you up to date.  Your team will be wearing the "V-Drip" shirt at the competition, in case you'd like to wear the same.  Temp tattoos will be provided of course.  The address to the facility is:

1250 Chambers Road
Aurora, CO 80011 

Comments

  1. Good luck all competing! I know y’all are gonna kill it!

  2. Leslie :

    Will you be posting here or on Facebook or both? I will be there to cheer you all on while trying to clean/move. Can’t wait!
    btw… I was wondering in the picture above who was standing on the left of Rachel with the nice tight butt and I realized it is ME. Thanks Crossfit!! Good luck this weekend. Ya’ll are hardcore and going to rock it!

  3. Tobias Coffin :

    GOOD LUCK VERVE! KICK SOME ASS AND HAVE FUN DOING IT!

  4. Mas :

    @Leslie, we will try and post on both 😉

  5. Congrats Katie!
    Good luck (not that you’ll need it!) to those competing!

  6. Jim :

    A big hooray for Katie Malone – you’ve been working really hard, kicking ass and it shows!!! Good luck to all those competing – you guys will crush the Regional workouts!!!

  7. Ali Nichols :

    Katie has been working so hard and she looks amazing!!
    Good luck all you Verve athletes! I will be there to cheer you on all weekend!!

  8. Hanna K :

    Good luck Verve! Planning to be there Sun to cheer you on 🙂

  9. Flip :

    72 Rx’d

  10. Caitlin :

    Katie, you are so strong and fast and tan!

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