CrossFit PPG – CrossFit

CrossFit Lokahi will be hosting a competition/fundraiser in honor of Charlie’s Legacy on Saturday July 22, 2017. It will be a 3 Person Team (All Male, All Female a Mixed) event with a total of 3 WOD’s. Although many of us at PPG can’t attend, we wanted to pay tribute alongside CrossFit Lokahi given that one of our own, Jessica Rock, is a close friend of the family. So today, we will do a modification of the Competition and support and lift each other up like only the CrossFit Community can do.

For those that don’t know the story of Charlie “Bear”, she passed away July 19, 2016 in a tragic car accident. Her parents have been blessed by the support of many local CF’ers and many others near and far throughout this difficult time in countless ways. One of these ways was through the kindness of Georgia Funeral Care & Cremation Services. Kevin and His staff did an amazing job caring for the family and individuals in their time of need in taking special care of Charlie. They helped them out in a tremendous way financially as well with costs associated with her funeral. This year, in honor of Charlie and as a way of showing their appreciation to Kevin, His staff and Georgia Funeral Care & Cremation Services and all those who continue to support them, CrossFit Lokahi are donating all the proceeds to Georgia Funeral Care & Cremation Services in hopes that it will bring some financial relief to another family in their time of need. The family hopes you are able to make it a fun day of competition and join them in remembering and honoring their Charlie “Bear”! Please visit her group page on Facebook called Charlie’s Legacy. #givelove


Warm-up

A: Coach Led Warmup (No Measure)

Custom Metcon

B: Burpees for the Bear Tribute (3 Rounds for reps)

i. “Charlie Bear”

In teams of 2, alternating full rounds, complete the following in 8 Minutes;

4 rounds of;

20 Double Unders

10 Burpees

~ With the remainder of the time, complete as many single Bear Complexes as possible for reps (135/95 lbs)

****REST 3 Minutes****

ii. “A Bear is Born”

In teams of 2, while rowing for max calories in 8 minutes, complete 4 rounds of;

14 Pull Ups

14 Toe to Bar

~ One teammate will be on the rower for the entire 8 minutes while the other works on the couplet. Switch partners whenever. Score is calories rowed.

****REST 3 Minutes****

iii. “I Get You”

Complete as many reps as possible in 6 minutes of;

Wall Ball Shots (20/14lbs)

~ Teams will begin on the opposite wall of their wall ball target (rig or mural). At the sound of 3-2-1 GO, Teammate A will run his/her wall ball two FULL lengths of the rig (down and back) and then begin wall balls. After Teammate A accumulates 20 wall ball shots, they will run back to partner B (at the starting point on the opposite wall from their target)and pass the ball off. Partner B will run 2 full lengths with their ball and begin their 20 wall ball shots. Teams will continue in this fashion for max reps until time expires.