9.3.14 "Lil Evette"

September 02, 2014

ANNOUNCEMENTS:

Lurong Challenge #3
Sign Up Monday August 11th
Early Registrations win prizes
Challenge Begins September 15th
This is a Nation Wide
8 Week Paleo and Fitness Challenge
For More Information Visit:
www.lurongliving.com/challenge

“The Great Equalizer”
Scaled and RX mixed Teams
at Ever Proven CrossFit
Dover, NH
Sunday September 7th
Sign Up Now!!!
https://everproven-crossfit.theboxhq.com/events/the-great-equalizer

CFD Team Bradshaw!!!

 

 

TODAYS WOD

“Lil Evette”
3 Rounds
800m Run
30 KB Swings (70,53)
30 Box Jumps (24,20)

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Rounds of:
15 Med Ball Back Extensions (20,15)

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4 Rounds
Row 1500m
Run 1200m
Airdyne Max Cals in 5 Mins
Rest 4 Minutes between rounds

OLY
Power Clean
5×2 @ 80% 1RM
Rest :90 Seconds

 

 

COMPETITORS

1. Power Clean

5×2 @ 80% 1RM
Rest :90 Seconds

2. “Lil Evette”
3 Rounds
800m Run
30 KB Swings (70,53)
30 Box Jumps (24,20)

3. Todays Core

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Bench ladder 10-8-6-4-2-1

    Evette’s
    Joe 20:35 Rx
    Tim 22:15 Rx
    Andy 23:57 Rx
    Pete DNF
    boob DNF

  2. Soniablade Reply

    25:36 no KBS still, front & side raise instead

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