Saturday: January 21, 2012

by Coach K | Jan 20, 2012 | Workout of the Day | 3 comments

“Bringing CrossFit to ESPN” by Ben Cafardo, ESPN Front Row.

Pam.

Team WOD

In teams of two complete:

800m overhead med ball run

Immediately upon entering the door (all while never dropping the med ball):

3 Rounds for Time:

30 Box Jumps (while partner holds med ball)

15 Med Ball Bar Passes

15 Med Ball Situps

Then: Drop med ball and run 800m together

Coach’s Notes: 3 burpee penatly for each time you drop the med-ball apart from the final run.

3 Comments

Amanda Conway on January 20, 2012 at 10:52 PM

Day 19 of paleo challenge….im giving up all to munch on carrotts all day. after this i give up if that scale doesnt move bunches!!!!
Jacob on January 22, 2012 at 2:13 AM

Had fun at the WOD today with everybody, and big thanks to my partner Katherine! You rock!

Good day today, and no work tomorrow, so happy me!
Jacob on January 22, 2012 at 10:21 PM

Day 21. Or Sunday the 22nd. Slept in today! Glad I got some rest today, because tomorrows WOD looks kinda crazy.
I am excited to work on pull ups, though. I want to be able to do them without a band!