WODs for Friday 12/16/11


WODs for Friday 12/16/11

Betcha some of our newer CFitters thought it would be a while before they saw this WOD again and betcha it has been a while for some of our other CFitters since they did this WOD so they were amped to see their improvement now that they have been CFitting for a while.

CF Class WOD: “Fight Gone Bad!”

Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.

KB Class WOD: 4 Rounds: 10 Burpee Pull-ups 10 Dual KB Shoulder Press 10 Dual Russian Swings 200m run