Wednesday, June 13 WOD

Mobility: Low Back

Skill: Kipping and Butterfly Pull-Ups

WOD: For time…

  • 800 meter run
  • 50 kettle bell swings, 1 pood
  • 40 double unders
  • 30 Air Squats
  • 20 knees to elbows
  • 10 burpees

Compare to 3/21/12

Results: Name WOD
5:30am Irena 13:34
  Meg  13:55
  Jerry 13:27 (400m)
  Julie 12:35 Rx
  Greg 14:13
  Dave C.   10:42 Rx
  Dena 13:38
7am Holly 13:10
  Taylor 11:35
  Paul 15:19
  Peter 15:06
  Chuck 10:28 Rx
  Nick 12:56 Rx
  Mike 16:20 (25,20,15,10,5)
  JT 11:55
5pm Gina 12:16
  Ross 10:01
  Will 7:50 Rx
  Kyle 8:15 Rx
6pm Gladys 11:21
  Jenn 11:25
  Dave A.   8:56
  Jamielee 9:31
7pm Erin 12:13
  Heather 12:40 Rx
  Nancy 13:30 (no burpees)
  Deb  14:15
  Gregg 10:49 Rx
  Jeff 12:13
  Brian 8:32 Rx
  JZ 8:39 Rx
  Malaika 11:11
Coaches Caps 7:26 Rx
  Dan 8:48 Rx
  Justin 7:11 Rx 

 

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 is more than exercise...it is a life changer. CFA because of its owner, coaches, and athletes makes it better."
Christian from Easton, PA

CrossFit Journal

Weekly Inspiration

The CrossFit Journal

Check It Out »

CFA Coach Fun Facts

Least favorite movement: Running

Coach Giacalone

Foodee

Random Recipe

Kale and Walnut Pesto

Get The Recipe »