Wednesday
WOD
“Quint”
Complete in team of 3:
As many rounds as possible in 7 minutes of:
Strict press 50 Reps (M: 95 lbs, W: 65 lbs)
50 Reps (M: 115 lbs, W: 75 lbs)
Max reps (M: 135 lbs, W: 95 lbs)

-3 Minute Rest-

As many rounds as possible in 7 minutes of:
Back squat 50 Reps (M: 135 lbs, W: 95 lbs)
50 Reps (M: 185 lbs, W: 135 lbs)
Max reps (M: 225 lbs, W: 155 lbs)

-3 Minute Rest-

As many rounds as possible in 7 minutes of:
Power clean 50 Reps (M: 135 lbs, W: 95 lbs)
50 Reps (W: 155 lbs, W: 105 lbs)
Max reps (M: 185 lbs, W: 135 lbs)

Posted on CFNE on 07 October 2015

CF LITE
Cindy & Annie Mash Up
Complete the following for time:
50 Double unders, 50 sit ups
1 Round of Cindy: 5 pull-ups + 10 push-ups + 15 squats
40 Double unders, 40 sit ups
1 Round of Cindy: 5 pull-ups + 10 push-ups + 15 squats
30 Double unders, 30 sit ups
1 Round of Cindy: 5 pull-ups + 10 push-ups + 15 squats
20 Double unders, 20 sit ups
1 Round of Cindy: 5 pull-ups + 10 push-ups + 15 squats
10 Double unders, 10 sit ups
1 Round of Cindy: 5 pull-ups + 10 push-ups + 15 squats

25 minute time cap

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Free Community Workout
Saturday, October 17
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

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