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 - WED, 18MAY11



  • Warm-up

    • Overhead Squat
    • Pull up
    • Double unders
    • Sit up
    • Push up




    Followed by:
  • Lift: Snatch 3X3 @ 75-80-85% 1RM

  • Strength:Deadlift 3X3 @ 75-80-85% 1RM



    Followed by:
  • WOD
    10 MIN AMRAP:


    Advanced
  • 10 145/105# FRONT SQTS*
  • 10 30"BOX JUMPS
  • 10 PULL UPS
    *FRONT SQTS WILL BE FROM THE GROUND

    Rx
  • 10 125/85# FRONT SQTS*
  • 10 24"BOX JUMPS
  • 10 PULL UPS
    *FRONT SQTS WILL BE FROM THE GROUND

    Intermediate
  • 10 105/65# FRONT SQTS*
  • 10 20" BOX JUMPS
  • 10 BANDED PULL UPS
    *FRONT SQTS WILL BE FROM THE GROUND

    Novice
  • 10 95/55# FRONT SQTS*
  • 10 18" BOX JUMPS
  • 10 JUMPING PULL UPS
    *FRONT SQTS WILL BE FROM THE GROUND


    Post time, rounds or load to comments


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