Group wod 0900
Basic Movements Class 1000
(This class is for all new paying clients who have not completed this class yet. Please try to attend. This class is necessary to learn the basic movements of Crossfit. Walk-ins or new people trying the gym for their free week are welcome to come to the Group wod at 0900).
Our new T-shirts are here and they are awesome! They are $20.00 and payment is due at time of pick-up. They are printed to look "vintage" so colors may vary slightly from shirt to shirt. Our sweatshirts should be done next week. Come get one and show your Viking CF pride!
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5 comments:
Hey Everybody, The WODs for the competition are posted. Looks like it is going to be fun.
WOD #1
500m Row
440m Run
Fastest time wins
WOD #2
90 sec. max reps Clean and Jerk 115/75
30 sec. rest
90 sec. max reps Ring dips (men)/Ring Push-ups (women)
30 sec. rest
90 sec. max reps Front Squat 115/75
30 sec. rest
90 sec. max burpees
Highest total reps wins
WOD #3
440 m Run
10 Deadlifts 225/135
20 Box Jumps 24"
30 KB Swings 24/16 kg (55/35 lb.)
40 Wall Balls 20/14lb. 10'/9' target
50 m Walking Lunge w/ plate overhead
400 m Sprint
Fastest time wins
Looks like a lot of running. Fun, fun, fun!
Wade
yay, running...
I'm glad I'm not doing this one this year. The holidays have set me back so much. Maybe next time. Starting Monday I'm getting my butt in gear and pushing it hard.
Oh man I'm getting very nervous...
Whew. . . .Thought we may have to do some muscle ups. I'm wondering if it would be that bad to do these this week as a dry run.
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