Strength:
Weighed Pull Ups: 3-3-3
WOD:
21-15-9
Deadlifts - 70% of 5 RM
Ring Dips
Ring Dips
Then:
500m Row for time
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May 10, 2012
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Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
GYM WILL BE CLOSED ON JULY 14, 2012
30M / 195#
Weighted Pull Ups: 40 - 50 - 55(1)
WOD: 5::38 @ 250#
Posted by: Jared | May 10, 2012 at 12:07 PM