January 6, 2014

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

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

WOD 1. (9 Minute AMRAP)

first round 3, second round 6, third round 9, and continue to increase by 3 until time runs out. 

Hand Release Burpees

Kettle bell swings russian style (53)

Slam ball squat to overhead (30)

4 rounds 40 reps 

WOD 2. (21,15,9 reps for time)

toes to bar 

medecine ball sit ups to push ups 

time: 11:24