“Fall 2015 Nutrition Challenge Performance Test”
WOD 1: With a 4 minute running clock, run 400m then complete max burpees
WOD 2: Immediately following the 4 minutes complete an 800m run for time
Rest/recover then
WOD 3: Max consecutive strict pull ups
WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)
WOD Notes: Compare to 150921.
- You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
- WOD 1 – Score is the total number of burpees completed.
- WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
- WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps
Schedule Notes: Typically in the fall we add a 10:30 class to our Saturday schedule. This year we are going to increase our cap to 18 people (for Saturdays only) and plan workouts accordingly. If classes still fill up, we will add another class. This Saturday remember to wear your Halloween costume for the CrossFit total!
Community Notes: Happy Birthday Mel and Kelly K!!
This Post Has 30 Comments
Happy Birthday Mel!! Happy Birthday Kelly K!!! 🙂
Happy birthday, Mel and Kelly!!:)
Oh what a day! It’s the birthday of not one, but two awesome crossfitters!
Happy Kelly Day!
Happy Mel Day!
Happy birthday Mel and Kelly!!
The big 30 for Mel!!! Happy happy birthday!
And happy birthday Kelly K! Hope u have a great day!
Happy birthday Mel and Kelly
Have a great day
Happy Birthday ladies! Hope you both have a great day.
Happy Birthday Mel and Kelly K!! Have a wonderful day:)
Happy Birthday Mel!! Happy Bithday Kelly!! 🙂
Happy Birthday Mel and Kelly! Hope you had a fabulous day!
PJ, nice work man. Seriously.
Happy Birthday Mel and Kelly!
Happy 30th Birthday Mel!!
Happy 18th birthday to my Amazing daughter!!!
Happy Birthday Mel and Kelly!!
Happy Birthday Kelly and Mel!
Nice work PJ!
Nice work PJ! Happy Birthday Ladies!
Two milestone birthday! AWESOME! Happy Birthday ladies!
Happy birthday ladies….beautiful fall day to celebrate….enjoy the day!
Happy Birthday Mel and Kelly!
Nice PR PJ!! Oh and nice photo bomb Rick…Priceless.
Happy Birthday Kelly and Mel!
I don’t usually comment, but when I do… it’s to talk about that awesome pic of PJ!
Happy Birthday Mel and Kelly!
Great job PJ…that’s a huge jump!
Results:
6:15
JOe W. 31/5:51/13/25@225
Ceil 30/4:35/7P/35@105
MOhyeed 25/5:00/8/20@185
Dan E. 46/4:09/17/34@210
Jenn ?/4:23/10/33@155
Missy 37/3:22/23P+MM, 50@65 to 16″
James 16/6:24/10/23@275 to 14″
9:30
Danielle 30/4:51/9/39@100
Brian 36/4:37/11/:)
Erik 27/4:32/10/58@155to20″
Sara P. 20/5:27/15/31@65
Tyler 29/3:50/13/42@135
Allen P. 26/4;44/3.5/43@135
12:00
Reshmi 21/4:39/15 RR@34″/39@65
Jon 33/4:10/8/53@95
Fili 20/7:44/9/12@225
Pat B. 30/6:03/3/35@135
Tom S. 45/4:14/14/32@145
Breakfast of Champions on Game day. Not sure if IIFYM but Twix, Kit Kat, Recess Peanut Butter Cups washed down with pre-work as a pre fitness test breakfast does a body good!!!!
and Happy Birthday Mel and Kelly!!
Now THIS is how you get your pre-workout in:
That is going to be my pre workout cocktail for trick or treating tomorrow night. I usually do 2 scoops of pre workout so I will do two rounds of that 5 minutes prior to shaking neighbors down for candy. I will let you know how that works out.
Happy Birthday Mel and Kelly!
4pm
Duris 40/4:02/18/40@185
Vanessa 14/5:53/2b/r/40@55
Sarah W 37/4:12/9p/61@105
Steve 34/4:09/6/33@185
Adam S 28/4:36/15/29@155
Austin 44/3:30/22/35@205
Dawn 20/4:57/7b/r/55@45
Kerri 26/4:46/5p/41@95
Janna 34/3:25/5/50@95
Kathy 15/5:32/11p/b/53@45
Dennis 24/4:46/4/33@155
Rick 31/3:51/12/No BS….really No BS!
Happy Birthday Mel and Kelly!!!!!
6pm Results
Dave 52/3:09/14/32@250
Joe 30/3:52/13/30 @135
Jeff 61 (star jumps)/3:44/–/49 @135
Erin 37/3:49/2/41@105
Tyson 34/4:07/8 (2xMM)/34@135
Mel 36/5:2/6 (2xmf)/49@95
Tom 44/3:26/13/–
Thanks for the bday wishes! Hope
You had a a great day kelly!
Looking back compare to burpees should 30 not 22
7:00
Tim 31/4:24/12/40@95
Jen T. 28/5:15/9/31(105)