December 14, 2013

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a competitive manner. Try this WOD and post times in the comment section. Each day a new WOD will be posted, Have Fun.

Steve Dee

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Sponsor 

http://al1vemagnetics.com/

Box's

http://www.endorphincrossfit.com/

http://www.crossfitnovus.com/
Nicole Drzewoszewski pic 

Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

100 site ups 

20 Slow Squat 

Strength:

Strict Press 5x5 to one rep from failure 80% of max

Push Press 5X5 to one rep from failure 80% of max

WOD: (11 minute AMRAP)

10 Box Jumps (24/20)

10 Jump Squats 

10 Mountain Climbers

10 Doubleunders

Rounds: 6.6