Oct 13-14, 2011 – WOD

Here is a glimpse of the athletes that took advantage of open gym time to test their fitness on Max Effort Day 2. Congrats to all with PRs. Too many people and too many PRs to list. Keep up the hard work. It’s very gratifying as a coach to see it pay off. See you next Tuesday.

***Upcoming events***

October 24th registration starts for the December 3rd event, “Battle of the Boxes”. This is being held at CrossFit Kinnick in Upland. Teams of 2 Men + 2 Women will be competing. As many teams as they want can register. Please let me know if you’re interested. More info coming on October 24th. Stay tuned. (I am interested in registering several teams from our gym. – WW)

OC Throwdown registration is open. Weekly qualifying workout #1 will be released this Sunday, October, 16th. This competition is Janurary 14th-15th, 2012. You must register and complete the qualifying workouts here at your gym in order to earn a spot to compete. Registration is free. http://www.octhrowdown.com/ (I am registered for this. – WW)

NLI Series is November 12th at the OC Fairgrounds. They are currently sold out (this happens every time) and forming a waitlist. Typically, every time people from the waitlist get to compete. http://nextlevelinvitational.com/ (I am on the waitlist for this. – WW)

Skill – Torso prep recap


Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and time to comments and www.beyondthewhiteboard.com

Cool Down – 10 minutes of mobility


*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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2 Responses to Oct 13-14, 2011 – WOD

  1. Yvette Mojarro says:

    155# DL
    4 rounds

  2. Paula says:

    4 rounds + 100m run

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