Tuesday, May 24 WOD

Buy-In: 1 Round of Barbell Bear Complex:

7 times through below list doing 1 Each of:

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

-use light weight and focus on the correctness of each movements, not speed.

WOD:  “CrossFit Total

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep

Cash-Out: “BaseLine” 1 round for time of:

  • Row 500 meters
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

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


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