11.03.2016
11.02.2016
Thursday
AMRAP in 20min of:
400m Run
20m OH Lunges (25/10)
20 Russian Twist (25/10)
20 Double Unders
400m Run
20m OH Lunges (25/10)
20 Russian Twist (25/10)
20 Double Unders
11.01.2016
Wednesday
Join Foundation F.I.T. / CrossFit Wando on Saturday, November 12th in our Barbells that Benefit event. This year we have been given the opportunity to partner with the Special Olympics. The event will be a 20 minute team row with food, drinks and live music afterwards. Register your team of 4 today!
http://www.rowfordough.com/
10.31.2016
Tuesday
Back Squat: 5-5-5-3-3-3
then...
150 Kettlebell Swings for TIME (53/35)
then...
150 Kettlebell Swings for TIME (53/35)
How Two Secret Service Dogs Stopped a White House Fence Jumper
10.30.2016
Monday- Happy Halloween
Complete for TIME:
21 Thrusters (95/65)
21 Pull-UPs
200m Run
15 Thrusters
15 Pull-UPs
200m Run
9 Thrusters
9 Pull-UPs
200m Run
21 Thrusters (95/65)
21 Pull-UPs
200m Run
15 Thrusters
15 Pull-UPs
200m Run
9 Thrusters
9 Pull-UPs
200m Run
40 Spooky Facts about Halloween
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