December 25, 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/

Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

PVC/ATW

Band Stretch 

100 AMSU

10 Burpees 

WOD: XMas Day Fun / 5 RFT

10 overhead squats (60/45)

25 Doubleunders

10 Medicine Ball Sit Ups into Push Ups (20/14#)

Time: 19:44