Thursday, September 10th

September 10, 2015
    by Alex Etzen

    We are going to start doing measurements for the Lurong challenge. We need to get these done over the next 5 days.

    We are going to do an in house team CrossFit competition on October 3rd. It will cost $40 to sign up and I will build teams to make the event as even as possible. It will be 3, 4, or 5 person teams depending on how many people sign up. All the profit from the competition will go to a concrete slab and rubber mats for outside the door of the new gym. This will be fun and won’t have real heavy advanced movements. Please email me [email protected] or talk to a coach. Everyone interested in the event needs to sign up by September 25th.

    -WOD-

    20 Rep Max Back Squat (do 5 to 10# more then last week)

    Pick one of these versions of Fran. We will be doing a different version each week this month but I’ll let you pick what order you go in. You can’t do the same one as last week.
    (Version A)
    5 Rounds Of:
    – 9 Thrusters 95/65#
    – 9 Pull Ups

    (Version B)
    3 Rounds Of:
    – 15 Thrusters 95/65#
    – 15 Pull Ups

    (Version C)
    9-15-21 Reps Of:
    – Thrusters 95/65#
    – Pull Ups

    (Version D)
    For Time:
    – 45 Thrusters 95/65#
    – 45 Pull Ups