15 November 2014

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NUTRITION CHALLENGE FINALE: 

Reminder to our nutrition challengers, we will be running the Performance Finale WOD on Saturday at both locations (CFL @ 0930 and CFK @ 1030).  If you are unable to make it in at those times, you can come in tomorrow to CrossFit Kingstowne at 5:30 p.m. to complete the WOD or during Open Gym on Sunday from 10 a.m. to 11 a.m.  During this time you can also complete your final photos and measurements.  You will also need to go to Max Muscle for your Final Body Composition Analysis.  We will be hosting the final Potluck Celebration on Sunday, at CrossFit Kingstowne from 4 p.m. to 6 p.m.!

WARRIOR (0900 @ CFK Only):

“Heavy Fr-iane”

21-15-9

  • Thrusters (115/75)
  • Pull Ups
  • Deadlift (225/155)
  • HSPU

 

WOD (0930 @ CFL; 1030 @ CFK):

“Fight Gone Bad”

3 Rounds

  • 1 Minute:  Max Wall Balls (20/14)
  • 1 Minute:  Max SDHP (75/55)
  • 1 Minute:  Box Jumps (20″)
  • 1 Minute:  Max Push Press (75/55)
  • 1 Minute:  Max Calorie Row

Rest 1 Minute Between Rounds

(Performance WOD for Nutrition Challenge)

 

CORE:

100 Mountain Climbers