WOD – September 30, 2013

Today is the first of 3 workouts for the Fall Fit Challenge!  Come in 10 minutes early to any workout to get weighed in.  You can also weigh in tomorrow or Saturday!  Make sure and log in your results to beyond the whiteboard.

The 30 day Challenge starts next week and our Paleo BBQ is this Satruday!  Click the link above for more details!

Congratulations to Krista for placing 1st in the Rhino CrossFit compettion at the Mr Olympia Expo this weekend!  Great effort by all of our athletes inluding Shanna, Anna, Luke, Derrick, Jake, Shain, Bryan, and Chris!

Work Out of the Day

10 minutes to find 3RM Back Squat

then,

“FFCW1”

As many rounds as possible in 15 minutes of:

5 burpees

10 kb swings, 53/35lbs

15 box jumps, 24/20″

Post load and time to beyond the whiteboard.

Krista 1st placederrick cliffhanger

Metcon Workout

Max Effort 800m Run

then,

As many rounds as possible in 15 minutes of:

5 burpees

10 kb swings, 53/35lbs

15 box jumps, 24/20″

Post times to beyond the whiteboard.

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