Friday, 7/25/2014 WOD

by | Jul 24, 2014 | WOD Archive |

CrossFit WOD:

Abel

Abel

4 Rounds for Time
10 Box Jumps (20/24)
10 OHS (65/95 up to 75/115)
30 Double Unders

Ninja WOD:
3 Rounds for quality
3 min Jump Rope Singles-alternating feet
20 Jumping Squats
30 Stick Jumps
Rest 1 Minute
3 Rounds for quality
12 Box Jumps
12 Ring Rows
10 Burpees
Rest 1 Minute
3 Rounds for quality
30 Sec slow Bicyles
Rest 10 Seconds
30 Sec Slow Mtn Climbers

Warm Up:
2 Rounds
6 Primal Pull Through
6 Baby GTU
3 OHS (start light and work up)
6 Standing Rotations, feet together
6 Box Jumps (start low and work up)
10 Double Unders
Rest 10 seconds

Sophie 12:58 (65)

Smiley 10:05 (95)

Brian (nft)

JMac 14:14 (55)

Brett 6:25 (115)

Jana 13:50 (mod)

Abby 9:35 (75)

Otter 9:26 (45)

Dan 11:27 (45)

Nate 12:11 (95)

Utah 9:36 (95)

Alan 9:42 (95)

Hunter 11:24 (95)

Phil 19:52 (75)

Anthony 10:07 (100)

McC 9:26 (75)

Dani 10:16 (45)

Han 10:28 (25)

Bo 10:19 (55)

Yess 13:03 (35)

Thursdays:

Roberto 16:04 (24)

PT Training:

Tracy

Ninja:

D

Des

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