WOD for Sunday, September 29
CrossFit Surmount is CLOSED!
Join us at CrossFit Durham for the 3rd Annual Xander Tribute
WODs at CFD at 9, 10, 11, & noon
Coach Paul (with Jeff’s assistance) will be leading all sessions
CrossFit Durham is hosting the 3rd Annual Xander Tribute TODAY, September 29. Coach Paul will be leading all of the sessions. CFS will be closed that day, and all members are invited to attend fundraiser for the Animal Protection Society of Durham.
3rd Annual Xander Tribute
In teams of 2 alternating activities EXCEPT running
Complete 8 rounds of 13 reps of the following as fast as possible:
— boX jumps (24/20)
— wAll balls (20/14; 10’/9’ target)
— kettle bell swiNgs (52/33)
— Deadlifts (170/130)
— Run 200m (both teammates run and must start and finish ALL rounds of 200m together)
13 reps because Xander lived 13 years.
170 and 130 lb for deadlift because Paul weighed 170lb before starting running with Xander and 130lb when he first joined CFD.
Run 200m because you’ll run a combined distance of 2 miles, the minimum distance Xander and Paul walked/ran every day.
Please arrive up to 15 minutes early to warm up on your own. Each session will begin promptly at the top of the hour, and will include review of WOD and all elements. WODs will then being promptly at 10 minutes past the hour. There will be a 45-minute time cap.