This month is breast cancer awareness month and we will be doing the annual grace workout. If the workout lands in your day please wear pink to show your support! Also this week is Halloween. We want everyone in the box to dress up. Maybe Thursday or Friday or your choice. And do a workout! It will be a awesome time! Thanks to our great box family! Crossfit Show Low Week 64 Power Cleans- Grace Barbell for boobs month Weekly Challenge: 500 meter row time Weekly Endurance WODS: 1. 6 x 400 meter runs with 1:30 rest 2. 3 x 800 meter with 3:00 minute rest Warm Up: 500 meter row or 400 meter run 10 scorpion stretches each side 10 inch worms 20 leg swings, both legs both ways 15 one arm KB squats 30 wall ball sit ups 20 good mornings 20 KB thrusters Cool Down: Jog 200 meters 20 PVC Overhead 30 seconds each of: a. toe touch b. leg back c. scorpion stretch d. cobra e. arm windmill Monday Cub, Little Bear “Down and Up” 9 pushups 5 handstand pushups 77 singles 9 knees to elbows 24 lunges with a 35/25/10 lb plate over head 17 box jumps/ step ups 20 pull ups/ ring rows 12 burpees Big Bear 3 rounds for time 17 KBS 53/35 17 sumo dead lift high pulls 95/65 17 power cleans 95/65 17 pushups 250 meter row
Posted on: Mon, 28 Oct 2013 03:21:49 +0000
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