Fri 11/16/12 WOD

Mr. White loves BURPEES!



Crossfit Football

“The Ensign”

Complete as many rounds as possible in 3 min of:

3 Power Clean-155/115

6 Push-ups

9 Squats / 9 Ring Dips

Perform Squats on rounds 1, 3, 5 and Dips on rounds 2, 4, 6

Repeat the sequence for 6 rounds, rest 1 minute between the 3 minute rounds.


NEW GEAR, GREAT FOR CHRISTMAS!  Comes with a free potato.


Posted on: November 15, 2012admin

4 thoughts on “Fri 11/16/12 WOD

  1. Apologies to my classes tonight… I did this workout this morning and alternated every time with squats and ring dips. My fault for not reading the board…hehe. For those of you that did the workout as I described, sorry. Lesson learned, read the board and do what it says, including the warm-up and stretches after. We all still had a great workout…

  2. Agree with Jana!! And the nude scale lady story made the evening even better!!! In fact I don’t even remember the workout… Only the story

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