Friday, October 10th
-WOD- 5 Rounds Of: – 10 Shuttle Runs (10m down & back = 1) – 20 Weighted Lunges (Front Rack 95/65#)
-WOD- 5 Rounds Of: – 10 Shuttle Runs (10m down & back = 1) – 20 Weighted Lunges (Front Rack 95/65#)
-WOD- Shoulder mobility (12-15min) Jerk technique (12-15min) Work your way to 50% of 1RM and keep doing reps trying to make them perfect. Jeff’s Birthday WOD 10min AMRAP Of: – 9 Sit Ups – 19 Med Ball Toss (20# to 11’/12# to 10′) – 68 Singles …
-WOD- 10 Rounds Of: 1 Squat Clean Every 30 seconds (@ 75% 1RM) Rest about 3min 10 Rounds Of: 1 Squat Clean Every 30 seconds (@ 80% 1RM) Bring Sally Up Squat challenge (95/65#)
This workout will be done in the new gym. -WOD- 2 Rounds Of: – 500m Row – 40 Double Unders – 30sec Plank – 400m Run – 40 Double Unders – 30sec plank …
The 3 year party was awesome! Thanks to everyone who came. I hope everyone enjoyed the Rowling competition. We had 32 people participate! Dustin ended up rowing 6600m. The XS CrossFit kickball team ended up taking 2nd place in the Parker coed kickball league. We will be doing this workout in the new gym! Not every workout will be in the new building …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
Rowling competition starts at 4pm! -TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along!