WOD Friday 9/11/15

11 Sep

em>Friday September 11,192014

911-memorial

Mark your calendars to compete in the 2016 Arnold Fitness PowerX Championships, Saturday March 5th!

If you haven’t posted your qualifier yet this year, below is the list of upcoming PowerX meets for you to compete in. Get the qualifying totals and event entry forms online at our web site: www.powerx.us

SUNDAY OCTOBER 4th, 2:00pm
THE SPOT ATHLETIC CLUB
1515 Delashmut Ave, Columbus, Ohio

SUNDAY NOVEMBER 15th 12:noon
BODY ZONE
11 Executive Center Drive
Chillicothe, Ohio

(Tentative):”POWER XMAS” Saturday December 12th
Phitt Performance Center
Maple Street, Marysville, Ohio

(Tentative): Saturday January 16/17, 2016
Ohio Location: TBD

SATURDAY JANUARY 23rd, 2016
CrossFit Lawless
Estero, Florida

(Tentative): February 6/7, 2016
Location: TBD

Get your Costume Ideas started now..Plenty of time to prepare!
Don’t for get to RSVP if your planning on coming to the Halloween Party this year. It will be on Friday Night October 30th, at 7:00 ish
We will be having a “Best Costume” as well as “The Most unique covered dish” awards.
Bring your friends and your family, but not your kiddo’s…Oh yea, BYOB..

There will be “Open Gym” time today from 4:00-6:00pm

Skill / Strength

Overhead Squat (5×3)
3-3-3-3-3

20- Min

WOD: 10 Min Prep-time

50-Pull-Up
40-Push-Up
30-Sit-Up
20-Air Squat

Max Rep: Hang Squat Snatch RX=135/95

12 Min AMRAP (Scored only on Hang Squat Snatch Reps)

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