WORKOUT OF THE DAY!
March 29, 2008
VOD
JOHN 3:16 For God so loved the world that He gave his only begotten Son that who ever believes in Him shall have everlasting life.
STEPHEN WILL BE IN TODAY FROM 9-1PM.
CROSSFIT WARM-UP
WOD
Saturday 080329
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
OLY WOD
DROMS WARM-UP
- Snatch – heavy single
- Clean & jerk – heavy single
- Front squat – heavy single
- kipping pull-ups - 3 x max
- GHD sit-ups - 3 x 12 (add weight if needed)
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