PLEASE COME OUT TO SUPPORT US (SEE DIRECTIONS HERE)... TEAM LALANNE is ready to battle NorCal's best TOMORROW (Sat Jan 21st)... Chris, Julian, Sarah and Amy will go up against the best teams in our region. This is going to be an action packed (see WODS below) watching the Bay Area's top teams and individual athletes. Here's an email I just received from Brethren CrossFit (host) located down in Morgan Hill...



"This Saturday (tomorrow) January 21st starting at 8am - 1pm we are going to be Hosting 20 CrossFit Affiliates from all over Northern California including Rocklin CrossFit and Diablo CrossFit ranked 3rd and 7th in the world respectively not to mention the hometown favorites Brethren CrossFit who finished last year with a 5th place ranking in the NorCal regionals! In a competition format similar to that seen recently on ESPN, teams will be competing for a $1000 cash Grand prize. This is an event you will not want to miss..."

Brethren CrossFit Team Throwdown

PLEASE COME OUT TO SUPPORT TEAM LALANNE (email .(JavaScript must be enabled to view this email address) for questions) SEE DIRECTIONS HERE
(Sat Jan 21st - 8:00am)

Theme: "Workouts that are not STRENGTH related are Weak." LP
Scoring: All teams will complete 3 workouts, lowest points scoring system. Top 4 teams advance to WOD 4 (winner) of WOD 4 is the Grand Prize winner = $1000

WOD 1 (15 min cap) for time:
Girls go first and complete 25 Thrusters @105 one moving at a time then Guys complete 25 Thrusters @175 same sequence, once complete foursome run to start of Buddy Carry.....foursome continue to move at the same time carrying and rotating at the cones for an approximate distance of 800m once all members return to start, run back to gym and complete ....Girls 25 Thrusters @105, Guys 25 Thrusters @175 same sequence as the beginning of WOD...



WOD 2 (15 min cap) for time:
Foursome run mile, upon return members will move 1 @ a time lunging w/weight length of gym down and back in order of 1,2,3,4 once complete members will then do Max Rope Climbs in order of lunge 1,2,3,4 guys are legless girls any how. ************Each Guy that runs mile under 6min will add 1 rope climb to team total********Each Girl that runs mile under 6:30 will add 1 rope climb to team total.

WOD 3 (14 min AMRAP) for reps:
Guys 7 min AMRAP...Guy A gets 205 OH then Guy B completes Max Muscle ups..... as long as 1 M.U. is complete rotate on dropping of bar, continue rotations until 7 min is elapsed. Girls start immediately into there 7 min AMRAP Girl A gets 135 OH then Girl B completes Max Muscle ups " "

TOP 4 TEAMS ADVANCE TO WOD 4

WOD 4 for time:
Guys- prowler weight + (2) 45's, (2) 35's & (2) 25's Guy A pushes prowler down and back then completes 30 Double Unders then Guy B does same task for a total of 3 ROUNDS each.....then Girls- prowler weight + (2) 35's, & (2) 25's in the same sequence as the guys for a total of 3 ROUNDS each.