July 25, 2009
Group Workout
Group Warm Up will begin at 9am sharp. If you are running late dont bother coming in after 9:10am – you will be turned away. Directly after the warm up I will go over the Workout.
For Time:
- Row 500 Meters
- 25 Box Jumps 24″Men / 20″Women
- 400 Meter Sprint
- 25 Dead Lifts 185# Men / 135# Women
- 25 Double Unders or 150 Single Jump Ropes
- 25 Pull Ups (chest to bar Men / chin over Women)
- 25 Wall Balls 20# Men / 14# Women
- 25 Kettlebell Swings 53# Men / 35# Women
- 25 Burpees
Every 5 minutes three Athletes will start the above workout at the same time and be timed through entire workout. Form and technique will be held to the highest standard. This WOD is scalable for newbies who are coming in for a tryout.
Good looking chipper…gonna program it in for Monday. We will see you all on the 22nd. Let us know if there is anything you need us to contribute.
Dan@CF305
Thanks Dan,
Tough WOD. It smoked my fat ass. lol
Sometimes I think CrossFit is for skinny people or maybe skinny strong people.
I plan on having a bbq that day also all free of charge. I hope we have a good turn out and tell your members they can bring their kids also we have a kids room.
I am about to order more equipment and hope I can get 2 more Rowers in before the 22nd. That way we can start 5 athletes at a time.
If you can just pass the word and I am going to try to start reaching out to most of the CrossFit Gyms in the Tri County area to send out an invite.
Good deal.
Hit this one on Sunday.
14:25 Rx
Deadlifts with Iron just to hear the sound.
A great MetCon burner.
We’ve got it in this week as Friday’s WOD.
See y’all soon
Good time brother. Dont think we can match that.