CrossFit competition season is fast approaching. Join us this Sat @11:15am for a "RX'd or Else" WOD to help us prep for the upcoming Open season. Please only join if you have intentions of competing this year, or if you would like to know more about the "sport of CrossFit." There will be minimal coaching at the WOD, so athletes are encouraged to be able to "bring it." Lets, get this place fired up! Let us know if you plan to attend. 3,2,1...GO!

Warm Up: 3 cycles
200m Run
200m Row
Toy Soldiers
25 Sit Ups

Tabata WOD:
Wall Balls
Weighted Step Ups
HSPU or Ring Levers

"Grab it now...it may not be there if you choose to wait..."

Post all scores/times/reps/loads/modifcations to comments.


Phil said...

219 reps

DuffCon1 said...

249 reps (95# step ups)
Manmakers: 235#
and then 315X3, 315X3, 315X5

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