Saturday, November 20 WOD

Good luck to our Tough Mudders over in New Jersey this weekend!

Team WOD. Two rounds for time of:

Run 400m, Then in the order you finish, complete the following:

15 GHD Situps

25 Pull-ups

50 Squats

25 Push-ups (Hands release at bottom)

15 Dumbbell Hang Squat Cleans at 45lb.

Do not proceed to the next movement until the previous team member has completed it.

Wait for all team members to complete chipper before beginning the next round. BONUS: After DB cleans, while you are waiting for members to finish the round, you may do wallball (20#, 10ft) – each rep shall remove 1 second from your total time (i.e. 15 minutes + 60 wall ball = 14 minutes). Only one team member at a time may do wall-ball.

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-Ons: Kettlebells, Long MetCons, Handstands

Coach Capobianco

Foodee

Random Recipe

Golden Roasted Beet Salad

Get The Recipe »