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10 RFT
3 HSPU
6 Deadlifts 225/155
9 pull ups
24 double unders
Post weights and time to comments
Got Competition on the brain?
SMCF friends who's going to join us for the First Annual Rally In The Valley? We promise you one thing and one thing only...you will breath nice and HEAVY. Sorry I lied actually two things we will have lots of beer afterwards!
SMCF is excited to host their 1st Annual RALLY in the VALLEY, a fun, friendly, competitive throwdown to determine the top performing male and female athletes of the day.
Day 1 will consist of events for the Male and Female RX Division.
Day 2 will consist of events for the Male and Female Scaled Division as well as the Male and Female Masters Division (40+ age group).
Both days will be a challenge of a series of physical tests to determine which athletes are able to prove their strength, endurance, and stamina earns them a spot on the podium. Each day will consist of at least 4 events, including a final workout for the top athletes in each Division. Movement standards for each division will be posted within the next week. This will help determine which division is appropriate for you and any of your athletes Sign-ups begin August 9th. There will be a cap on 60 athletes per Division.
***Where: South Mountain CrossFit, 2125 28th Street SW Suite 500, Allentown, PA 18103
***When: Saturday, October 19th, 2013 (RX Division) 9:00am start
***When: Sunday, October 20th, 2013 (Scaled Division & Masters 40+ Division) 9:00am start
10 RFT
3 HSPU
6 Deadlifts 225/155
9 pull ups
24 double unders
Post weights and time to comments
Got Competition on the brain?
SMCF friends who's going to join us for the First Annual Rally In The Valley? We promise you one thing and one thing only...you will breath nice and HEAVY. Sorry I lied actually two things we will have lots of beer afterwards!
SMCF is excited to host their 1st Annual RALLY in the VALLEY, a fun, friendly, competitive throwdown to determine the top performing male and female athletes of the day.
Day 1 will consist of events for the Male and Female RX Division.
Day 2 will consist of events for the Male and Female Scaled Division as well as the Male and Female Masters Division (40+ age group).
Both days will be a challenge of a series of physical tests to determine which athletes are able to prove their strength, endurance, and stamina earns them a spot on the podium. Each day will consist of at least 4 events, including a final workout for the top athletes in each Division. Movement standards for each division will be posted within the next week. This will help determine which division is appropriate for you and any of your athletes Sign-ups begin August 9th. There will be a cap on 60 athletes per Division.
***Where: South Mountain CrossFit, 2125 28th Street SW Suite 500, Allentown, PA 18103
***When: Saturday, October 19th, 2013 (RX Division) 9:00am start
***When: Sunday, October 20th, 2013 (Scaled Division & Masters 40+ Division) 9:00am start
8 comments:
This WOD had 2 strengths and 2 weaknesses which I thought was a really good balance. Back was tight from the WOD on Thursday. 20:49 RX
Julia Menzo...you have been doing awesome lately! I wanted to comment that yesterday but forgot. Keep up the good work :)
That's a no brainer- Chris G!
28;37
185 DL
19:44
65# DL
3 Pull ups
48 singles
Just cannot get those damn DU!!!!!
19:50
185#
19:27. 30" box pike HSPUs. 155# DL, 9 pull-ups, 48 singles on jumping rope. Unbroken.
Correct!
Coming back after almost 2 weeks away to a Hero WOD, not a great idea.....
25:25
135# DL
30" box pike HSPU
9 PU for 4 rounds, 6 for 6 rounds
48 singles
i don't think i've ever sat down in the middle of a WOD before, but this thing kicked my butt. not a banner day for me.
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