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Saturday, September 27, 2014 CrossFit WOD: 50-40-30-20-10 Box Jumps (24/20) Burpees Scaled - step ups Competitor Part A - 20 fs @ bw. from the floor. Goal is sub 1 min Part B - For time: 500m row 20 thrusters 95/65# 20 burpees to plate 10 muscle ups Part C - Weighted pull ups. 3x2 heavy Part D - Every 90 sec: 3 tng heavy DL 6 burpees over bar 15 ub dbls For 7 sets (00, 1:30, 3, 4:30, 6, 7:30, 9 min marks)
Come out and support the 2 teams and 2 individuals competing in the Charm City Throwdown tomorrow! It will be at Outsiders CrossFit tomorrow starting at 8am and running all day. Everyone has been prepping hard and now it's time to see what we're made of. Should be a blast!
(final) Haiku to a Smackdown Workout Announcement!! --- Patience exhausted! so, at last, workouts announced. Is it possible? --- - Workout #1 (whole team): "Rowpes" - Workout #2: (1 guy & 1 girl): "Bearied in the Sand" - Workout #3: (1 guy & 1 girl): "Fed-Up" - Workout #4: (whole team): "Disthrustable" -
IT'S TONIGHT!!! DON'T MISS IT!!! EVERYONE IS WELCOME!!! Food Truck Rally CrossFit Giveaway! 4-pack of CrossFit Introductory Classes FREE Tell one of our Coaches at the Rally what the acronym WOD means to win! For new members only. Complete all 4 Intro classes and get a chance to win even more! Contact Lauren & Donna, firstname.lastname@example.org, for more details.
For those of you interested in competing in Miami this January...Check out workout details and qualification process below. First 2 workouts were posted this week and you would have until Monday to submit. Chris Clyde and Danielle will be participating in the online qualifier. Also, in the spirit of the workouts we will be programming the qualifiers first workout this Monday! Check out details below. Otherwise, we will be programming some of these over the next couple weeks for classes! https://www.thewodapalooza.com/
- Tom jogs a 1:23 quarter mile. LEVEL 1ACTIVATION:3min row (strapless)3x10"/10" PVC [Squat] Clean20/side Jerk Drills w/ PVC3x10"/10" PVC Hang PCCrossover Symmetry ActivationSKILL:5min thoracic spine mobility workSTRENGTH:C&J as: 1x5 @ 50%, 2x5 @ 60%, 1x5 @ 65%Follow by 2x15 Double KB or DB Cluster (2x35/26)WOD:20min ASCENDING ladder:(2,4,6, etc. each of)Row (Cal)Hang Power Clean (75/55)COOLDOWN/RECOVERY:3min row (strapless)3x20 Crossover GHDSUSerratus m... http://ow.ly/2Oesxb
Don't forget to preorder a copy of Brian Mackenzie's new book, Unbreakable Runner coming October 1st, for your chance to be entered to win a trip out to California to hangout and train with Bmack! Giveaway closes on Wednesday, October 1st. Don't miss out! http://projectendurance.com/shop/unbreakable-runner/
Take 38 minutes out of your day to watch this awesome documentary on Uncle Jack. He would have been 100 years old tomorrow. He was an inspiring man. Jack was a legend who made it his life's mission to help people help themselves, it's the #1 reason that we named our son after him. Happy birthday Jack! #JackLaLanne100 http://www.fusionlifebrands.com/jacklalanne100documentary/