GRAND OPENING CELEBRATION

“FIGHT GONE BAD”

(3) 5 MINUTE ROUNDS (1 MINUTE REST INBETWEEN ROUNDS)

EACH ROUND PREFORMING ONE MINUTE OF:

ROW

WALL-BALL

SDLHP

PUSH-PRESS

BOX JUMPS

MOVE FROM EXERCISE ON EVERY 60 SECONDS AT THE END OF 5 MINUTES REST FOR 60 SECONDS.

SCORING: 1 POINT FOR EVERY REP COMPLETED CORRECTLY, 1 POINT FOR CALORIE ROWED

FGB TOTAL IS ALL ROUNDS ADDED UP!

WELCOME TO CROSSFIT LEXINGTON!

crossfit arena scaled

HAPPY HALLOWEEN

WE WILL BE CLOSING AT 7:00PM TODAY AND OPENING AT 9:00AM FOR OUR GRAND OPENING CELEBRATION NOVEMBER 1ST 2008.

5K RUN OR 8K ROW

“JUST” 1 ROUND FOR TIME OF

30 BURPEES

30 KETTLE BELL SWINGS

30 METERS WALKING LUNGES

30 GHD SIT UP

30 MED BALL CLEANS

30 DOUBLE UNDERS

OR

7 ROUNDS FOR TIME

10 BURPEES

10 MED BALL CLEANS

4 ROUNDS FOR TIME

400 METER ROW OR RUN

2 MIN REST

OR

DEADLIFT

3-3-3-3-3

TUNE IN TO 106.3 CROSSFIT WILL BE ON AROUND 7:20AM

10 ROUNDS FOR TIME OF: BLACK OR BLUE

BLACK

50 METER SPRINT

6 PULL UPS

6 PUSH UPS

OR

BLUE

50 METER SPRINT

7 DIPS

7 PUSH UPS

READ THE LATEST ARTICLE ABOUT CROSSFIT

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215&Gt1=31037

5 ROUNDS FOR TIME

10 THRUSTERS

10 SDLHP

REST!

TELL YOUR FRIENDS AND FAMILY ABOUT OUR GRAND OPENING EVENT! OUR PROGRAMED 16 MINUTE WOD WILL DEMONSTRATE EXACTLY WHAT CROSSFIT IS AND THEY ARE FREE TO TRY IT OUT.

AS MANY ROUNDS IN 20 MINS OF

50 METERS OF FARMERS WALK

10 KNEES TO ELBOWS

5 HANDSTAND PUSH UPS

THANKS FOR CHECKING US OUT ANDY FROM www.crossfitwilmington.com

FRONT SQUAT

3-3-3-3-3

POST LOADS TO COMMENTS

BUY IN EACH ROUND 200 METER ROW OR RUN

ROUND:

1 -2-3-4-5-6- 7

10-9-8-7-6-5-4 PULL-UPS

4-5-6-7-8-9-10 PUSH PRESS

(200M THEN PULL-UPS THEN PUSH PRESS, REPEAT SEQUENCE EACH ROUND)