Tuesday, September 15, 2015
Remember to signup for the Anniversary Party this coming Saturday from 12-3! The 9:00 a.m. wod this Saturday is open to your entire family and we'll scale as needed.
Here's a few pics from Saturday's "Rise of the South" competition at CrossFit Boro!! I also have several more pics on our Facebook page!!
Every athlete pushed pass their threshold and laid it all out, especially in wod #4. That was brutal just to watch.
Congratulations to Chelsea on her 2nd place finish!
Great job to all our competitors and support crew!!Arm/Leg Swings
2 Rounds of:
15 KB Swings
15 Ab-mat Sit-ups
KB Swings 53/35#
100m Run after each set of KB swings
Rx+ = 70/44#
Rest exactly 3 minutes then:
Weighted Sit-ups 25/15# (okay to anchor feet)
100m Run after each set of Sit-ups
Rx+ = Use 35/25#
**There will be one overall time for both parts A. and B. Your time WILL include the 3 minute rest period.
Pull-up PracticeStrict, Kipping, Weighted, Negatives, etc.
Posted on Mon, September 14, 2015