Monday – 021615

Putting the kids to work on the dog sled!

Putting the kids to work on the dog sled!

Don’t forget this weekend we are ziplining at the Sanford Zoo on Saturday at 1:00!  Details can be found on the Facebook event page.  On Sunday, eXalted is hosting our first Faith Rx’d meeting at 4:30.  Thank you to one of our newest members, Steven Rivera for putting it together.  For more information on Faith Rx’d, please visit their website.  There is also a Facebook event page for that, just search Faith Rx’d North Orlando to find it.

Strength/Skill EMOM
EMOM for 12 minutes:
Every odd minute, start at 75% of your 1 RM shoulder press and perform 3 reps, going up as heavy as possible.
Every even minute, do AMRAP of L pull-ups.

Workout of the Day
CrossFit Games Open 12.4 / 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
90 Double-unders
30 Muscle-ups

For those not interested in the Open or who don’t plan on reaching the muscle-ups, you will do a 12 AMRAP minute instead of 10 wall-balls, 20 double-unders, and 5 ring pull-ups.

Post your scores to the Whiteboard.

, , , , ,

%d bloggers like this: