WORKOUT OF THE DAY!

VOD

“We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10).

Warm-Up

2 Times

WOD (A)

CF HQ Rest Day

                            Carolina Crossfit WOD     

Tabata Fight Gone Bad

Wall Ball #20

Sumo Deadlift High Pull #75

Box Jump 20″

Pushpress #75

Row for Calories

Perform all exercises with 20 seconds on, 10 seconds off for 4 minutes each with 1 minute rest between exercises

Results from today. Where are you at?

Frank Performing a Clean and Jerk 305lb!

WOD (B)  Click the link to find out if you want to try the WOD!

Warm-Up

Burgner Progression

Saturday February 23 2008

Snatch – max for the day

Clean & Jerk - max for the day

Front squat – max for the day
Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.