CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - THUR, 30JULY09


For Time:

  • Box Jumps, 20", 30 reps
  • Ring Dips, 30 reps
  • Wall Ball Shot, 20/15 #,30 reps
  • Row, 500M
  • Wall Ball Shot, 20/15 #,30 reps
  • Ring Dips, 30 reps
  • Box Jumps, 20", 30 reps

    Post time to comments

    Skills &Amp; Drills
    KB Clean 3 X 5 per hand






    Box Jump Variations...[ wmv]
    Ring Dips... [ wmv]
    Wall Ball/Karen...[mov][wmv]


    • Posted by Gil on 7/29/2009 11:28:00 PM
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