WOD 10.20.14 Monday… B4B Fundraiser this Saturday

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If you have not already done so, please create your donation page here.

Here’s how you can help: Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.  

Join us for this worthwhile event on October 25th, 2014 @ 8:00-10:00AM .

More details at the www.surfathleticscrossfit.com


 

SMFR= Foam roll tight parts + lunge stretch L&R

Warmup= pick one: Run 400m/ Row 600m/ AD 1mi… Then:

  • 15 Push-ups
  • 15 (per leg) Bulgarian Split Squat
  • 60s Plank
  • 20 Air Squats

A. Strict Shoulder Press

  • 75% x 5
  • 85% x 3
  • 95% x 1+ (Please, try to do more than 1)

Between Sets, 3 Rounds: 10 Strict Pullups/Weighted strict Pullups
*Pick something that will be challenging for 10 and force you to break up the reps

B. Tabata: Do the following reps, in order, at a 20:10 ratio until finished (15min cap)

  • 50 Push Press (75/45)
  • 50  Pushups
  • 50 KB/DB walking Lunges Total (50/30)
  • 50  Wall Balls (20/14)

C. 4 RNFT   Rest 3min after B, then:

  • 50m Forward Sprint
  • 50m Backward Sprint
  • 20 Kayaks
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