Wed 10.12.16

“There are only two options regarding commitment; you are either in or you are out. There’s no such thing as life in-between “

Strength: Superset of Bentover Row and Floor Press, 4×8 of each Alternating back and forth. Every 2 min.

WOD: Tabata Style

  • Rings Rows
  • HRPU
  • Broad Jumps
  • Dips
    • Format: Perform ring rows then HRPU then Broad jumps then Dips, each for 20 seconds with a 10 sec rest in between movements. That will equal 1 round. Perform 4 rounds in this fashion. Take a 2min rest. Repeat again for 4 rounds
    • After the first 4 rounds you should have one total number. Then another total number after the 2nd 4 rounds. 

Away from the whiteboard: 6 Min AMRAP

  • 50 Double Unders
  • 10 Hollow Rocks

Shoutouts: none
Box News:

  • WODS for the following day are being posted at 6pm now rather than 3pm.
  • Friday 5:05pm Class Update!
    • Reminder: October 14, 21, and 28 the FRIDAY 5:05pm “CrossFit Class” will be off the schedule. Instead from 5:05pm-6:05pm there will be an “open gym slot” for people who still want to do the WOD on their own OR Sign up for the “WODwithBen” Class – This may or may not include the WOD that has been made for the day. It may or may not be torturous. Be ready for anything! Have fun and Good Luck! *Note: All other classes on Friday will run as normal*


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