January 1, 2014 (Happy New Year)

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

https://twitter.com/Stevedeerunner

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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

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

Traditional New Year WOD:

One Mile of Broad Jump Burpees 

SWOD: (Deadlift)

Complete lift

205, 225, 255, 285, 295, 305, 315. 

Completed

WOD:

Buy in

800m Run

4Minute EMOM

3 Front Squats

5 Pull Ups

Then

50 Med Ball Cleans (20lbs)

Then 

4Minute EMOM

3 Front Squats 

10 Push Ups

Cash out

800m Run

Completed