Thursday, December 8 WOD 120811

Buy-In:  Double-Under Tabata

WOD:  Bench Press  3-3-3-3-3-3-3

Cash-Out:  5 Rounds for time…

  • 15 Push-Ups
  • 50 meter Sprint
  • 15 Push-Ups
  • 250 meter Row

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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