GYMCORE CROSSFIT WOD WEDNESDAY, NOVEMBER 7, 2012
OPEN PRACTICE 15 MINS. WOD: AMRAP 20 MINS. 20 KB SWINGS 53/35 10 S. ARM OHL 53/35 5 BURPEES
OPEN PRACTICE 15 MINS. WOD: AMRAP 20 MINS. 20 KB SWINGS 53/35 10 S. ARM OHL 53/35 5 BURPEES
STRENGTH: 3X3 DEADLIFT WOD: 5 ROUNDS 15 PULLUPS 5 POWER CLEANS 165/115
STRENGTH: 2RM FRONT SQUAT WOD: ANNIE 50-40-30-20-10 DOUBLE UNDERS SITUPS AFTERMATH: TABATA SQUATS
STRENGTH: 3X8 STEPUPS WOD: 10-8-6-4-2-1-3-5-7-9-11 CLAPPING PUSHUPS BACK RACKED SQUAT JUMPS 95/65 AFTERMATH: TABATA CHOICE
WEIGHTLIFTING: 8X1 SPLIT JERK WOD: 5 ROUNDS 9 WALL BALL 20/14 (11′) 11 KB SWINGS 70/53 7 BURPEE PULLUPS
HAPPY HALLOWEEN!! I WANT TO THANK EVERYONE FOR THEIR PART IN A SUCCESSFUL FUNDRAISING EVENT, BARBELLS FOR BOOBS, THIS PAST
As the weather has changed, we will now be OPEN for classes this afternoon (Tuesday) 4:30pm and 6pm. STRENGTH: 5X5
We are glad so many were able to make it to the gym this morning, however, because the forecast implies
Morning classes will likely be open for Monday (6am and 9am). Use your best judgement, only venture out if it
WOD: 6 ROUNDS :45 SEC POWER SNATCH 75/55 :45 SEC BOX VAULTS 30/24 :45 SEC REST TOTAL REPS