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Ameriprise Financial
Major Abstract Corp
Hospitality Provided By:
Unilock
Sounds from NYC DJ
DJ BMills
IF THERE IS AN ISSUE WITH HEATS, OR YOU DON’T FIND YOURSELF ON HERE. JUST LET ERIK OR HEATHER KNOW WHEN YOU GET IN AND WE’LL GET YOU INTO A HEAT.
HEAT 1: 5:30 ATHLETE | JUDGE
BRYCE W | AMY
PHIL B | ANITA
DEBBIE D | JENKS
SHARON W | JOJO
NIKKI H | RUSS
MELISSA P | CJ
MARIA W | KIM T
HEAT 2: 5:55
DREW P | ANITA
ERIC K | CJ
Z | KATIE
JUSTIN F |
PETER | ABBIE
MARY T | JOSE
MARIA H | JENKS
HEAT 3: 6:20
CAROLINE | ANITA
MIKEY M | JOJO
KIM T | JOSE
CARLOS | DAVE S
ERIC G | MELISSA
SONDRA | RUSS
AMY K | PHIL
HEAT 4: 6:45
NICOLE D |PHIL
KEN W | JENKS
ROB G | ERIC K
GEORGE Q | MELISSA
LIDIA L | RUSS
ABBIE | KATIE
ALLIE T | CJ
HEAT 5: 7:10
TIM S | JOJO
ERIC V | JENKS
CURT W | ANITA
JENAY S | AMY
SAMN P | JOSE
TABBY | MELISSA
HEAT 6: 7:35
JOHN S | AMY
KURT W | DEB D
MIKE K | JOJO
VASO | JOSE
KAREN G | KIM
BRIAN W | RUSS
HEAT 7: 8:00
DAVE S | PHIL
LOCKS | ERIC
DENISE O | RUSS
CLAUDIA | JOJO
ALICIA W | KIM
HEAT 8: 8:25
STEVE B | JENKS
MARJORIE C | ANITA
JULES | PHIL
ALEX P | RUSS
LYDIA R | SAMN
ERICA M | JOSE
DAWN R | KATIE
HEAT 9: 8:50
CORY V | SAMN
PITCHER | AMY
RICHIE H | ANITA
DAN D | MELISSA
LEWIS D | ABBIE
HARRISON | JOJO
HEAT 10: 9:20
HEATHER | RUSS
KYLE B | SAMN
JOSE L | ABBIE
ERIK | PHIL
TERRANCE | AMY
KATIE K |ANITA
JENKS | JOJO
FNL Kicks off at 5 with an athlete briefing. Our first heat will go live at 5:30 pm and run until around 9PM. All Heat times will be up here by 3 PM on Friday for Friday Night. Please visit Here for a full breakdown and explanation of the workout along with movement standards. You are responsible for knowing and understanding all movement standards. See below for all the links to the standards
There are (4) Four different divisions you will get a chance to choose from and you can rotate from week to week depending on the workout. There is RX, Scaled, Beginner and bodyweight. All scores must be submitted by 8 pm on Monday night by you the athlete on Games.CrossFit.com under your account and login information. I would recommend submitting them once you finish your workout.
If you are interested and available to judge please email e@warlockathletics.com it’s greatly appreciate and helps our night run smoothly.
Heat assignments will be based on the workout with rig space, judges, equipment and much more. You are responsible for knowing your heat time. If you are not attending, please let Erik know by emailing him at e@warlockathletics.com . If you can not make Friday Night Lights we will be having a make up time from 10 am till 11:30 am on Sunday where you will have an opportunity to do the Open workout.
If you need special accommodations above and beyond please let Erik know from Thursday at Noon till Friday at 8 pm. Do not send your request in before Thursday at noon. Please and thank you!
Primer: 8 Minutes
60s Row
15 Shoulder Taps
20 Line Hops
5 Walk Outs
Mobility:
Inchworms
Extended Arm Lizard Pose
WOD Prep
Wall Walk / Double Under Practice
WOD: 21.1
1 Wall Walk | 10 Double Unders
3 Wall Walks | 30 Double Unders
6 Wall Walks | 60 Double Unders
9 Wall Walks | 90 Double Unders
15 Wall Walks | 150 Double Unders
21 Wall Walks | 210 Double Unders
Time Cap 15 Minutes
*Single Unders = The Same Amount Of Reps
Bodyweight:
10 Ft Bear Crawl | 10 Jumping Jacks
30 Ft Bear Crawl | 30 Jumping Jacks
60 Ft Bear Crawl | 60 Jumping Jacks
90 Ft Bear Crawl | 90 Jumping Jacks
150 Ft of Bear Crawl | 150 Jumping Jacks
210 Ft Bear Crawl | 210 Jumping Jacks
Click Here For The RX and Scaled Standards For 21.1
Click Here For the Foundations Standards For 21.1
Click Here For The Foundations and Adaptive Versions of 21.1