01/05/11 WOD


AMRAP in 10 minutes of:

9 Front Squat

7 Burpees

5 Shoulder to Overhead


Recommended Weight

Level I- 75m/53w

Level II- 95m/65w

Level III- 115m/85w

Level IV- 135m/95w


Bonus Work

Med Ball Circuit


MOBILITY WOD- 01/02/10 post


Posted on: January 4, 2011admin

5 thoughts on “01/05/11 WOD

  1. question on the med ball circuit…abd stuff right? I just wanted to shout out about the additional core work lately… I need it therefore I love it !

  2. Rick just made an app on his phone for crossfittheclub.com…after a year and a half I think we’ve finally roped him in! Thanks for your patience everybody! Thanks for showing him how much fun this is to be a part of! CRAP. Now I have to tell him my REAL scores!

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