TEAM WOD-BRING A FRIEND! Saturday, 08 December 2012 22:54

This is a pretty sick idea Coach Dave had a while back, and we decided to finally program it. For this WOD, you will have a partner. You and your partner will run one mile, together, holding a medicine ball. When one partner gets tired, the other one will take the weight. The only rule of this little game is that the ball can never touch the ground until the finish.

Men's weight: 20# medicine ball or KB

Women's weight: 14# medicine ball


MAX EFFORT DAY Friday, 07 December 2012 22:53

20 minutes to establish a 1RM clean and jerk

rest 5:00

20 minutes to establish a 1RM front squat


WOD Thursday, 06 December 2012 22:50

10 minutes handstand walk/handstand pushup practice

5 rounds for time:

Shuttle sprint 200 meters, 15 KB swing, 10 pullups


WOD Wednesday, 05 December 2012 22:49

Shoulder Press 5X5, increasing weight each round

2 rounds for time:

500 meter row, 25 burpees


FRAN Tuesday, 04 December 2012 22:48

7 minutes of double under skill work

then...

FRAN! Men's weight 95#, women 65#


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo