Friday, October 7 WOD

Skill Development:  Cartwheel, 10 minutes

WOD: “Jackie”

  • 1000 meter Row
  • 50 Thrusters, 45lb bar
  • 30 Pull-ups

Cash-Out (optional): For Time

  • 5, 10, 15, 20 Wall Ball
  • 20, 15, 10, 5 Push-Ups

The Right Way!

The Wrong Way




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

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta


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