Monday - October 28, 2013

THANK YOU. THANK YOU. THANK YOU to everyone who participated in the event on Saturday.  We had an absolute BLAST and we hope you all did as well. It was a busy day for sure.  Extra special thanks to Houston for coming early and helping out, Kennedy and friends, Mike for the cooler, and all those who assissted big time during the event (just too many to name).  However, we want to thank every single one of you for making CrossFit Warrenton a success.  You guys and gals are the reason why we do it.  Keep on "keepin' on"

IMG_8719

Skill/Strength

30e uni leg bridges

30e side plank bumps

30 second superman hold

x3 

WOD 

3 Front Squats (taken from the ground, not rack)

6 Pushups

9 V-Ups

3' AMRAP (Only Complete rounds count towards your score)

(Repeat for a total of 5 sets w/ 1' rest in between each set)

***You are responsible for keeping track of your own rounds, it's impossible to get everyones score during the 1' rest.  At WOD completition we shall get everyones scores. Remember, only the complete rounds count.  (example: 5-3-4-3-2  NOT 5+4 pushups, 3+2 front squats, etc).  So be sure you have your notebook and a pen handy next to you, if you are a person not good at remembering numbers.***

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location