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
250m Row
250m Run
2 Rounds of:
15 KB Swings
15 Ab-mat Sit-ups

WOD
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings 53/35#
100m Run after each set of KB swings
Rx+ = 70/44#

Rest exactly 3 minutes then:

20-18-16-14-12-10-8-6-4-2
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.

PMOD
Pull-up Practice
Strict, Kipping, Weighted, Negatives, etc.

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