Sarah showing good form for reverse lunges!

Sarah showing good form for reverse lunges!

WOD for Saturday, September 28

WODs at 8:30 & 9:45 am
FREE Community Workout from 11 to 11:45 am

CrossFit Durham is hosting the 3rd Annual Xander Tribute TOMORROW, 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.

No running, box jumps, wall balls, kettle bell swings, dead-lifts, or burpees today.

All of the above tomorrow.

Skill/Strength
Power cleans

We’ll spend up to 10 minutes working on positions and proper form.

Conditioning
2 RFT 
25 Sumo dead-lift high-pulls, 95/63
25 Ring dips
25 V-ups
25 power cleans

25-minute time cap

You may complete the 4 activities in any order, but you must complete the 2nd round in the same order as the first round. You may also choose to complete 3 rounds. Ha!

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)
— burpEes
— Run 200m (both teammates run and must start and finish ALL rounds of 200m together)