9 November 2013

Reminder:  New Schedule for CFL and CFK on Saturdays.  Warrior will now be at CrossFit Kingstowne from 0900 to 1030, followed by a regular WOD at 1030.   Regular WOD will now run at 0930 at CFL, followed by Kids/Teens at 1030.  Be sure to come on down to check out CFK tomorrow!

WARRIOR: 

  • 30 FRONT RACK WALKING BB LUNGES ( 135/95 )
  • 60 KBS (53/35)
  • 5 ROPE CLIMBS
  • 15 POWER CLEANS ( 135/95 )
  • 30 TTB
  • 10 ROPE CLIMBS
  • 30 SUMO DEADLIFTS (135/95 )
  • 60 PUSH UPS
  • 5 ROPE CLIMBS
  • 1500 M ROW

WOD:  

BUY IN: 4 WALL CLIMBS

5 RFT:

  • 20 PUSH UPS
  • 20 KB SDHP (53/35)
  • 20 SQT THRUSTS
  • 20 KB 1 ARM TRANSFERS

CASH OUT: 20 BB FRONT RACK LUNGES ( 115/75 )

CORE:  

60 Hip Extension Leg Raises