10.03.2015

W.O.D. 10.4.15

THE NEW ASSAULT BIKES...are here!

AMRAP in 20 Minutes:
1 Rope Ascent 20 feet
500 Meter Row
Max Rep Handstand Push-ups

Score will be total number of Handstand Push-ups

Community Notes:
OPEN gym today from 11-1PM. Join us to work on a skill, strength, mobility or met-con...Or get on one of the NEW Assault Bikes for 1:00 Minute and post total number of Calories! Its the NEW CFKoP Challenge! RECORD scores on the whiteboard. 

We are hosting a CrossFit Kids Seminar on December 12th and 13th;
CLICK HERE to register TODAY! 

Quote:
“To lead people, walk behind them.”
– Lao Tzu

1 comment:

  1. Jonathan 39 RX
    Mr Intensity 40 (30# seated db press)
    Theresa 21 (2AMB)
    Ashley M 60 (13# seated db press, 3 pulls on rope)
    Sir Cline 29 (stinkbugs)

    Awesome job to all athletes that kicked off the Assault Bike Challenge!
    Top Men's Score: 30
    Top Women's Score: 20

    ReplyDelete