The WOD - FRI, 07OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
WOD:
For Time:

Rx

Deadlift,225/155#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 2/1.5 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups, 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Intermediate

Deadlift,185/135#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 1.5/1 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups(banded), 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Novice

Deadlift,155/95#, 25reps

Row, 25 Cal

Box Jump, 18", 25 reps

KBS, 1 pood/12kg,25 reps

WBS, 15/12#, 25 reps

Pull ups(Jumping), 25 reps

Burpees, 25 reps

Singles, 75 reps

Post time or rounds to comments.