Thursday, December 5 WOD

Mobility: 6 minutes on what needs it most

Skill Review: Spend 10 minutes on…

  • Rope Climbs

WOD: Weighted Pull-Ups 2-2-2-2-2-2-2-2

Cash-Out: For time…

  • 3 Rope Climbs, Substitution is 9 Down/Ups
  • 10 AbMat Sit-Ups
  • 30 MedBall Slams
  • 20 AbMat Sit-Ups
  • 20 MedBall Slams
  • 30 AbMat Sit-ups
  • 10 MedBall Slams

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


Get The Recipe »