WOD 12.22.11

Warm-up: 800m Run Strength: 5×2 Clean & Jerk Filthy Fifty 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell swings Walking Lunge (50 steps) 50 Knees To Elbows 50 Push Press (45) 50 Back Extensions 50 Wall Ball Shots 50 Burpees 50 Double Unders More

WOD 12.21.11

Warm-up: 10m Sprint Tabata Skill: Toe To Bar Progression "It's Only 9 Minutes" 3 Rounds As Many Reps As Possible 60 sec Front Squat (95/65) 60 sec Push Press (95/65) 60 sec Pull-ups 60 sec rest between rounds More

Ludington CrossFit

Welcome to Ludington CrossFit! More