WOD 9/29/15
8 Minutes of Shoulder/Wrist Mobility
A- WU- NFT- 50 Banded Pull Apart/40 HRPU/30 Tuck Up (ab mat sit up)/20 Calorie Row
B- Bench Press- 15 Minutes To A Challenging Double
C- For Time: 60 Ring Dip/1K Row or 800M Run
D- Pull Up- 3 Rounds of: 1 Minute Max Reps; 2 Minutes Rest
Cardio
A- WU- 200M Run @ 50-70% RPE + 10 Rounds of: 40 yard Sprint; 45 Seconds Rest
B- For Time: 50 Calorie Row/50 Burpee/40 Calorie Row/50 Ring Row/30 Calorie Row/50 Air Squat/20 Calorie Row/50 Ab Mat Sit Up/400M Run
Post your scores to the Whiteboard.
Froning movie on iTunes October 2nd
http://youtu.be/D1ze-f7jS2A
CrossFit online weightlifting competition chance to win money and prizes with weight classes
http://games.crossfit.com/article/2015-crossfit-liftoff-powered-rogue
Weight classes to see where you stack up against other ppl in your weight class. Top prizes go to best overall weight lifted plus a CrossFit Wod.
I need to lose some weight.
Someone remind me to bring my Froning muscle suit to the gym…
Someone remind Froning to bring his Smanik muscle suit to the premiere…
Do you guys wanna do a movie night and watch this on Friday? Or maybe after the potluck!!
What do you say who is in ??
I totally wanna watch this but we are away this weekend