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Wednesday 12/31/08 WOD

By 12/30/2008No Comments

Holiday Hours:

  • Wednesday 12/31/08   7am – 12noon
  • Thursday       01/01/09   Closed
  • Friday             01/02/09   10am class only
  • Saturday        01/03/09   9 am class only

Please post to comments or email me who will be joining us on Friday and Saturdays Workout.


Warm Up

  • 100 Meter Run
  • 10 Box Jumps
  • 100 Meter Run
  • 10 Push Ups
  • 100 Meter Run
  • 10 Air Squats
  • 100 Meter Run
  • 10 Pull Ups

Workout of the Day  WOD

“Filthy Fifty”
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
50 Double unders

Warm Down

  • Stretch

PB262254
Steve Low doing some Clean and Jerks.
PB182836 Russian Kettlebell Swings by the girls.
PB052632
The kids look on as the CrossFit Moms are partaking in the insanity.

Steven