9.27.2013

Saturday 09.28.13

John shows us overhead lunge perfection.
The CrossFit Games 2013 are on ESPN starting Oct. 2nd!

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
--
#2
30 Bear Complexes (135/95)
(1 rep = 1 clean + front squat + press + back squat + press)
--
#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.
--
#4
July 2013 Painstorm
30 min AMRAP 
5 HSPUs
10 front squats (1/2 bodyweight) 
20 pull ups 
40 doubleunders
--
#5
Festivus Practice

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