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The WOD (workout of the day)

WOD 141230

bbs 5×3 @ 80%   metcon for time 25 thruster 75/55 10 box jump 24/20 20 thruster 75/55 10 box jump 24/20 15 thruster 75/55 10 box jump 24/20 10 thruster 75/55 10 box jump 24/20 5 thruster 75/55

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WOD 141229

bbs back squat 3×3 @ 80%   metcon 3 rft 15 front squat 155/105 20 push up 300m run

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WOD 121423

bbs jerk 1RM   metcon 3 rftg 400m run 21 KBS 53/35 12 STOH 115/75

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WOD 141219

BBS Deadlift 6@70% 5@75% 4@80% 3@ 85% Metcon 21-15-9 Deadlifts 225/135 Ring Dips

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WOD 141218

Skill Double unders Have ‘em? Practice Don’t have ‘em? get ‘em Metcon “Cindy” 5 Pullups 10 push ups 15 Air squats

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WOD 141217

BBS Front squat 5×5 @ 70% Metcon for time 500 m run 40 KBS 53/35 30 Pullups 20 Burpees 10 Wall walks

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What is CrossFit?