Workout of the Day (WOD)

July 11, 2008

Friday 080711

Squat clean and jerk 30 reps for time.

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Post time to responses.


We wanted to wish Danny a safe trip and good luck on his CrossFit Level 1 Certification in Virginia Beach this weekend!

July 10, 2008

Thursday 080710

For time:

30 Wall ball shots

30 Push-ups

30 Box jumps

30 Knees to elbows

30 Ring dips

30 Walking lunge steps

30 Pull-ups

30 Medicine ball cleans

30 Burpees

30 Double Unders

Post time to responses.


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