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Wednesday 06/24/09 WOD

By 06/23/2009No Comments

Warm Up

Run, Spin, or Row till you get a light sweat.
Stretch and get loose.

Workout of the Day  (WOD)

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

021Why wont you talk to me?  Cause he can’t breathe.

061051 063032 037 039 054 048Steve Spin wants to be taken to a Happy Place


Whoever is interested in attending an Olympic Weight Lifting Workshop which will be taught by USAW International Olympic Weight Lifting Coach Daniel Camargo (who just returned from coaching the Jr National Olympic Team) let me know via email or comments.  The Costs of the 8 Hour Workshop will be $150 CrossFit Affliction Members / $200 Non-members.   The Class will be capped at 20 – 25 athletes and the date will be announced once we start getting feedback.  The date should land somewhere at the end of July.  This should be a steady workshop that will be held at CrossFit Affliction on a monthly or bi-monthly basis.