100701 – Thursday

No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.