Friday Night Lights!



WOD 3/8/13

Turkish Get-Up

Perform 10 reps on each arm; alternating as you go. Focus on form not speed. Try to use different objects, dumbbell, kettlebell, or even a barbell.


Each Effort For Time:

800m Run

50 Russian KB Swings (70/55)

Rest 4 minutes

800m Run

50 Pull-Ups

Rest 4 minutes

800m Run

50 Dual KB Front Squats (55/35)

You will have three different scores.


Don’t forget tonight at 6:30pm we will start the first workout from The CrossFit Open competition. This workout is open to anyone – even if you are not competing you can still participate in the workout! Members from all around the golden triangle will be joining us so if you’d like to just come out and watch that’s fine too, bring a few drinks and put ’em in the fridge! If you have any questions post them to the comments section.

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  • JJ

    50 dual kb front squats at 55 would be terrible. Props to anyone who completes that. Lets have a good turn out tonight eh? Bring on 13.1

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