Workout of the Day: 130930

BIG ANNOUNCEMENTS over this weekend:

On Friday October 25th we will be hosting a sunset COSMIC WOD at 6pm! Wear your most fluorescent or neon colored exercise gear, face paint or WHATEVER GLOWS! Be prepared for fun games (some may include adult beverages) and food after the workout is over.

This will also be a potluck style event. There will be a competition to see who can make the best (by community vote) Paleo Dessert. Winner will receive a WOD Bag that includes a variety of CrossFit goodies. Well, WHO’S IN!?!?!?!

Feel free to invite friends, family and bring the kiddos to the party. All are welcome and are encouraged to join in on the workout and/or the potluck. 🙂


Also, send out some shouts to Darren for competing at the Mr. Olympia in Las Vegas this weekend. Out of 40 competitors, he made it to the finals of the top 15 athletes. By the end of the weekend, Darren came home 8th out of 40. Some of the athletes were Games Competitors like Zach Forrest who took home first place at this event. Good job Darren!!!

Workout of the Day

As Many Rounds As Possible (AMRAP) in 12 minutes:

15 Thrusters (95/65#)
15 Pull-Ups

*Special Rules for Rx+1 ONLY: 2013 CrossFit Games Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Rx-1 75/55# OR Banded Pull-Ups
Rx-2 65/45# and/or Banded Pull-Ups
Rx-3 45/35 Bar and/or Banded Pull-Ups
Rx-4 Mod WOD

Darren 1 Darren 3 Darren 2


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