WOD – Saturday June 27th, 2009
Warm up (start right away)
500 m row
3 rounds of
10 box jumps
10 kettlebell swings
5 minutes of skipping
WOD
a) Pullups – 25 reps
b) Deadlifts with 135lbs / 95 lbs – 50 reps
c) Pushups – 50 reps
d) 24 /20 inch Box jumps – 50 reps
e) Floor wipers – 50 reps holding 135 /95 lbs
f) Single-arm Clean-and-Press with Kettlebell (orange / yellow) – 50 reps (25 each arm)
g) Pullups – 25 reps
Stations will be set up and you may have to rotate to different places in order to keep the intensity high and not rest in between different exercises.
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History of the Battle of Thermoplae and the Movie 300
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4 Responses to “WOD – Saturday June 27th, 2009”Speak Your Mind
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I’ve been waiting a year for this one…can’t wait. See you in the morning.
Ha! this was my first ever CrossFit style workout! What an introduction. Mark and I thought it would be cool to try it. I think I died at the end and then continued to die for about 4 days.
We definitely got better at it. 300 holds a special place in my heart (and quads) – what a doozy.
Have fun – work hard – don’t get lazy on the floor wipers!
Have people still been doing the trail runs on Sunday? Unfortunately, I’ve had to work the past few Sundays, but would love to go tomorrow (weather permitting) if anyone else is going to be going!
Sorry Jen been working, next Sunday we will be going out again, details to follow during the week