Wednesday, November 21, 2012

ANNOUNCEMENTS:  The gym is closed on Thanksgiving.  There will be a Thanksgiving WOD posted that you will all hopefully be able to do at home, in preparation for the gorging. 

November 23rd is Black Friday and the One-Year Anniversary of the opening of CrossFit307!  Yahoo!  You can all come and get your Black Friday madness on at any time but designated start times are at 9:00 a.m. and Noon!

Skill:  25 Meter Sprints on the track.  Cones will be set up to designate the distance.  10 Rounds, every minute on the minute.  Sprint as hard as you can, rest for the rest of the minute, sprint back.

WOD:  2 Rounds for time

750 Meter Row

20 Handstand Push ups

Then,

Rest 3 minutes, then

2 Rounds 

100 Double Unders

20 Deadlifts (225/155)

REC:  Weighted Good Mornings (pick your own weight) 50 total reps.  This should take you less than 3 minutes, so base your weight accordingly.  It does NOT have to be heavy.