11/27/10 WOD




In teams of 2 you must complete

2 Rounds for time of:

50 Box Jumps- 24/20

50 Jumping Pull-ups

50 SDHP- 75/53

50 KBS- 53/35

50 Push Press- 75/53

50 Knees to Elbow

50 Good Mornings- 75/53

50 Wall Balls- 20/14

50 Burpees

50 Double Unders


Crossfit Endurance

Group Warm-up

Running Drills

Review of Pose Running Tech.


9 min Time Trail- all out effort…cover as much distance as possible.

MOBILITY– Glute, Hamstring and Calf Stretch


This is the last weekend of  the free crossfit class at 8:30am.  I encourage all the regular crossfitters to come to the 7:30 or 9:30am classes.  We will be doing a different workout for the 8:30 class.

Posted on: November 26, 2010admin

3 thoughts on “11/27/10 WOD

  1. Lordy Lordy Lindsay…do you hate us ??? I ate TURKEY and PIE not an entire flock of birds and the entire bakery. I said earlier that Saturdays WOD would be my penance but really– I haven’t been that bad. …Maybe a few “Our Fathers” before class will help. When I get to the part about “forgive those that tresspass against us” I’ll be thinking of you Lindsay 🙂 Im afraid

  2. Holy $h!t are you kidding! One round was hard , two sucked, 4….. I would have met that d@mn clown! I am never eating pie again. The rest of the 7:30 class can thank me later for holding everyone up so we only had 2 rounds. 🙂

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