MONDAY 150907
CLOSED FOR LABOR DAY
TUESDAY 150908
Skilz with DJ: Hollow Body w/ Handstands&Rings
Wednesday 150909
“Chelsea”
Every minute on the minute for 30 minutes perform:
5 pullups
10 pushups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
Thursday 150910
Complete as many rounds as possible in 10 minutes of:
115-lb. sumo deadlift high pulls,
10 reps10 burpees, jumping over the barbell
Post rounds completed to comments.
Friday 150911
Buddy WOD, Alternate each round
AMRAP 22 minute
200 foot sprint
5 R-KBS 2.0/1.5
10 Abmat Situps
Post total rounds to Board
Saturday 150912
Open Gym TBA (need someone to open/close) due to
PATRIOT DAY WOD at GENX CrossFit in Hendersonville
Sign up on www.CommunityFitnessEvents.com
PLEASE drop me a text if you are going!!!! 828-553-7860, DJ
Here’s the WOD info:
EVENT SCHEDULE
September 12, 2015
9:00 AM – 1:00 PM
GenXCrossFit
158 McCall Street
Flat Rock, North Carolina 28731
* Athletes must be present and Signed In by 8:30 AM
WORKOUT DESCRIPTION
Join GenXCrossFit as we help to raise money for a great organization (Sheepdog Assistance) in a fun Charity wod in memory of Marine Lance Cpl. Jessie A. Cassada killed in action at age 19 during Operation Enduring Freedom, and in memory of Army Chief Warrant Officer 2 Terry L. Varnadore II killed in action at age 29 during Operation Enduring Freedom.
19 calorie row
29 thrusters 75/55
200 meter sandbag run
Water grenade toss/ 10 burpee penalty
25 pull-ups
50 push ups
75 air squats …
(Editor’s note: Not sure if there is a section repeated or a typo on the site…so be ready for anything! DJ)
