Saturday, February 18 WOD

TEAM WOD:  AMRAP in 30 minutes of…

  • Bear Complex, 75/55lbs
  • Box Jump-Overs, 20″
  • Dumbbell Plank Rows, 40’s/25’s
  • Med Ball Sit-Up to Stand-Up, 14/10lbs
  • Calorie Row

The Rules:

  • Team member 1 begins at station 1 in the first minute.  In each successive minute, team members advance 1 station until all team members have completed a round.  Once the last team member finishes the last station, the first team member begins at station 1 for another round.
  • Each team member can row to accumulate calories during their rest time between rounds

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

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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


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