Thursday, April 7 WOD

Buy-In: 3 x 3 of Shoulder Press

WOD: With a continuously running clock repeat the following:

  • 500 meter Row
  • 10 Kettle bell swings with 1.5 pood
  • 20 Sit ups

Start a round every 4 minutes.  Continue until you can no longer finish a round in 4 minutes.  Do a maximum of 8 rounds and a minimum of 4 rounds regardless of time.

Cash-Out: Cool Down and Stretch

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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