Friday, December 23 WOD 122311

Buy-In:  1000 meter row for time

WOD:  “CrossFit Total”

  • Back Squat, 1 rep
  • Shoulder Press, 1 rep
  • DeadLift, 1 rep

Cash-Out:  AMRAP in 8 minutes of..

  • 12 SumoDeadLift HighPulls, 95/75lbs
  • 200 meter Run

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


Random Recipe

thai spiced turkey burgers

Get The Recipe »