Store Q & A WOD Gallery Programs Articles Newsletter Crossfit News Events Links Contact
RSS Feed   2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September August July June May April March February January 2006 December November October September August July June May April March February January 2005 December November October September August July June 0 WOD Archive - May 2013 Friday April 27 2012 NAME THIS OLD TIME LIFTER! friday: OLYMPIC WEIGHTLIFTERS rest day CROSSFITTERS Warm Up: Complete 4 rounds of the following: Run 200m, 15x KB sumo deadlift high pull (24kg/20kg), 10x KB swing (20kg16kg), 5x KB snatches each arm (16kg/12kg), stretch or dynamic movement of your choice. W.O.D.: Complete 10 rounds of the following for time: 5x KB snatch each arm (24kg/16kg) 30m prowler push (AHAP) Extra Credit: 5k run Durability: 50x GHD sit ups, 30x Good mornings (light) Comments (19)
All content © Michael Burgener + Admin