September 18th, 2014

NMOM'14

We’re one month away from our super awesome 4th annual Nightmare on Mill (at Borden) Halloween themed team competition. This event has been a huge success every year thanks to all the athletes and volunteers. There are still spots left so come out and join in the FUN!  Please e-mail joanne@crossfitkitchener.com if you are available to help out!

Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1 rep EMOM x 5
  3. Negative pull ups @ 31X1, 1 rep EMOM x 5

+

Find a tough single front squat in 10 min…Then

REST 1 min

1 min AMRAP @ 90%

REST 1 min

1 min AMRAP @ 80%

REST 1 min

1 min AMRAP @ 70%

REST 1 min

1 min AMRAP @ 60%

REST 1 min

1 min AMRAP @ 50%

Trainer Tips:  Keep working on your pull-ups or muscle-ups.  Legs will suffer today … enjoy!  Offset with someone else by 1 min in busy classes.

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