WOD – September 2, 2013

Today’s workout times for wod and metcon are 9am, 10am, and noon!

Thanks to everyone that came out to do the “Hotshots 19” workout and donated online.  The CrossFit community raised over $140,000 yesterday!

New schedule is in effect tomorrow.  Check the schedule link to see the new class times!

Work Out of the Day

“Team FGB!

In teams of 2, 6 rounds for max reps of:

1 minute wallballs, 20/14lbs

1 minute sumo deadlift high pulls, 75/55lbs

1 minute box jumps, 20″

1 minute push press, 75/55lbs

1 minute row for calories

One athlete works for 1 minute, while the other rests for 1 minute.  Athletes must alternate movements.  After the minute row, the next athlete immediately starts next round with wallballs.  Post total reps to beyond the whiteboard.

Metcon Workout

In teams of 2, 6 rounds for max reps of:

1 minute wallballs, 20/14lbs

1 minute kb swings, 53/35lbs

1 minute box jumps, 20″

1 minute push ups

1 minute row for calories

One athlete works for 1 minute, while the other rests for 1 minute.  Athletes must alternate movements.  After the minute row, the next athlete immediately starts next round with wallballs.  Post total reps to beyond the whiteboard.

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