Saturday 09.28.13

John shows us overhead lunge perfection.

The CrossFit Games 2013 are on ESPN starting Oct. 2nd!

Schedule available here.

REMINDER

Unlimited Monthly CrossFit fees are

DUE THIS TUESDAY, OCTOBER 1st.

This applies only to those who pay via cash, check, or in-gym credit/debit card.

Saturday Funday where YOU choose the WOD.

Chase your weakness.

WOD Choices

#1

For time:

50 OHS (45/45)

100 AbMat sit-ups

25 OHS (115/85)

50 toes-to-bar

10 OHS (185/135)

20 GHD situps

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#2

30 Bear Complexes (135/95)

(1 rep = 1 clean + front squat + press + back squat + press)

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#3

"Barbara"

5 rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air squats

Rest precisely three minutes between each round.

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#4

July 2013 Painstorm

30 min AMRAP 

5 HSPUs

10 front squats (1/2 bodyweight) 

20 pull ups 

40 doubleunders

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#5

Festivus Practice