Friday, January 22, 2010

WOD For Saturday January 23

Saturday morning at 9:00am we have a free workout, open to the public, please come and try CrossFit. Today you get to know in advance, usually on Saturday it's a surprise.

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)

You might like to try these, either at home or here. http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04

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