Friday, November 14, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Come join us and see what CrossFit is all about!!

Tracy putting in the hard work!!!
Arm/Leg Swings
250m Row
10 BB Straight-leg Deadlift (SLDL)
10 Push-ups
250m Run
10 Push-ups
10 BB Straight-leg Deadlift
Then: 5 Strict Pull-ups or 5 Negatives
    
MOD
Deadlift
3-3-1-1-1
Go heavy but not to max.
    
WOD
21 Deadlifts men=bdwt, women 80% bdwt
9 HR Push-ups
800m Run
15 Deadlifts
15 HR Push-ups
550m Run
9 Deadlifts
21 HR Push-ups
400m Run
Rx+ = 1.25 bdwt for men, bdwt for women and 800m on all the runs


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