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Day #3 Testing Week

By 02/23/2011No Comments


Warm Up

Mobility and Line Drills

10 Minutes to work up to 1 Rep Max on Bench Press.  First 2 Minutes is warm up

AMRAP in 15 minutes
10 Box Jumps 24/20
5 Handstand Push Ups or 15 Push Ups (release)
10 Double Unders or 50 Jump Rope

Cool Down

Band Stretch

Endurance Workout 3 + hours after CF
5K Run
10K Run if no CF today


Mike K / East Side “The Playground”  380 lbs  WOD #1

Rocco / West Side “CrossFit Affliction” 335 lbs WOD #2

East vs. West Turf Wars!