Back Squat Advanced 5×2 @ 92% Intermediate 4×3 @ 86%
WOD “Cindy” AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Squats POST: L Sits – 4x 15 second holds Use the PVC Parallettes.
For those who may be interested leading up to the holiday season. The competition will be taking place Sunday, December 18th. There are a few divisions including a Men’s and Women’s Elite Division as well as a Men’s and Women’s Intermediate Division for those newer to CrossFit but interested in the competitive aspect.
Click the link for more information or ask Coach Jared or Peter.
http://www.crossfitcrownpoint.net/Firebreather_2011.html
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Almost hit 11 rounds. 10 + 8 Air Squats.
Just an FYI
HOLIDAY HOURS for next week.
Monday – Wednesday = Normal Hours
Thursday & Friday = CLOSED
Saturday – 9:30am Class, 10:30am Class,
11:30am-1pm Open Gym
Sunday – 11am Class
– Noon-1pm Open Gym
13+5as
NO MORE BAND PULLUPS FOR ME!!
20 rds + 1 AS hit my goal. Next time shooting for 23
23+1 pull up. Would like to get to 26. Need to work on my pushups. Paleo is treating me well, I’ve been feeling really solid lately.
21 + 1 pull up rx’ed
12 plus 13 AS (sooo close to the 13th round)
no band on the pull-ups, and I need to work on my kip
19 Rounds + 5 Pull Ups
Will no longer swing arms for Air Squats it expends too much energy.
11 Rds + 3AS
My legs were still shot from Saturday…my air squats were the hardest part!