Thank you to all that came out and biked with us, it was a great time with friends. Thank you to John Bierbaum and his family for providing the truck for us. Thank you
Big week this week we have our first in house CrossFit comp in the new building, its going to be a great time, good workouts, great competition, its going to be great to watch. For those that are competing you will workout all the way up till Wednesday after that I will give you all some instructions about the rest of the week. The schedule for friday will be changed and updated in zen in order for us to get ready and prepare the building.
Rx: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:10 Handstand Push Ups, (80/115), 15 DeadLifts, 25 Box Jumps (24/30), 50 Pull Ups, 100 Wall Balls , 14/20 pounds, 10′, 200 Double Unders Run 400 meters with a 20k plate. 30min cap
Gold: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time: 10 Handstand Push-Ups, (70/100) 15 Deadlifts, 25 Box Jumps, (24/30), 50 Pull-Ups, 100 Wall balls, 14/20 pounds, 9′, 100 Double-Unders, Run 400 meters with a 20k plate. 30min cap
Silver: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:, 10 Handstand Push-Ups, (30/40) 15 Deadlifts, 25 Box Jumps, (20), 50 Jumping Pull Ups, 50 Wall balls, 10 pounds, 10′, 200 Single Unders, Run 400 meters with a 20k plate. 30min cap
Post WOD : 3 X 10 Russian Twist Heavy