Friday – there will be NO 6pm class on Friday. The 5pm class will wrap up by 5:45pm
Friday – Barbells for Boobs Fundraising Event!! 6:15-8:15pm. Still time to sign up and/or donate! https://crossfittorque.zenplanner.com/zenplanner/portal/calendar.cfm?CalendarType=EVENT&DATE=2013-10-23&VIEW=list
—
Wednesday October 23, 2013
Skill:
Review workout movements
Workout:
LuRong WOD# 7
20 min Time Cap:
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
Movement Details – Men
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell
Movement Details – Women
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 25 lbs
Finisher: Burpee Over Barbell
—
*CrossFit Torque Teens- Monday and Wednesdays 3:15-4pm. $150 for 12 class punch card. Get your teen involved in an awesome community and help build their power and strength! Email cft.amanda@gmail.com or come by for the first class!
*Sign up for Barbells for Boobs – it’s the workout “Grace” and you can choose your weight. The donation is OPTIONAL!!
https://crossfittorque.zenplanner.com/zenplanner/portal/calendar.cfm?CalendarType=EVENT&DATE=2013-10-23&VIEW=list
*Thurs Oct 31 – Halloween – dress up in your costume and complete the workout of the day – there will be a fun surprise that day!
