Wednesday 10.2.13

No Excuses CrossFit is going to Racho Alegre Farm in Dacula on Sunday, Oct. 6 from 12:30-3:30 p.m.

2225 Givens Road, Dacula, GA 30019

We will do a Farm WOD, learn about the benefits of buying food locally, how to grow your own food and much more!

This is free to everyone and family members are encouraged to attend.

There’s a playground for kids and plenty of room to run around.


A. Back Squat – build to a 1rm or max goblet squats in 1 min
B. ME plank hold – 1 attempt

A. Back Squat- 5,1,5,1,5,1; rest 2-3 min (try for max load on the 1rep attempts)
B. WTD plank -ME – 1 attempt (use same weight from last week)

a. OHS- 3,3,2,2,1,1,1 ; rest 2 min

2 rounds for time:
500 m row
25 thrusters
15 pull ups

Essentials: DB’s, ring rows
Fitness: 95/65#
Performance= 115#/75#



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