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WOD Archive - September 2014

Thursday March 8 2012
my buddies
thursday:

OLYMPIC WEIGHTLIFTERS

1. fs x 2 x 5 sets no more than 60%

2. bs x 2 x 5 sets no more than 50%

3. light good mornings x 3 (use as a stretch) x 4 sets

4. sit ups x 100.

CROSSFITTERS

Warm Up: Shooters choice. Anything that you prefer to prime your body for the movements in the WOD.

W.O.D.: Crossfit open workout 12.3: Complete as many rounds as possible in 18 minutes of the following...

15x Box jump (24in/20in)
12x Push press (115#/75#)
9x Toes to bar

Extra Credit: Row 2,000m as fast as possible. Goal for this is under 7 minutes for men and under 8 minutes for women. If you come in above that time...perform a 50 burpee penalty.

Durability: Stretch, myofascial release, ice bath, sweet potato covered with homemade meatballs and gravy.



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