Tuesday, March 17, 2009

WOD 03/17/2009 Burn Baby Burn Part II

Tools of the Trade

Warm Up
25 Wall Ball
25 Pull Ups
25 Slam Ball
25 Box Jumps
5 min recovery
then:
Run, Bike or Row
60 sec On/90 sec Off
45 Sec on/90 sec Off
30 sec On/90 sec Off
15 sec On/90 sec Off
30 sec On/90 sec Off
45 sec On/90 sec Off
60 sec On/Cool Down


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2 comments:

  1. AnonymousMarch 19, 2009 at 11:50 AM

    This morning (3/19/09)Lt Turner & I were looking for a good cross fit. We are both still sore from last shifts go at it.

    I went to the crossfit.com & found one that looked good, so I modified it a bit. We did 1 mile run for time (I got 8min56sec) & did 5 sets of - 10 box jumps, 20 push ups, and 30 air squats.

    I love the modification you can do to any cross fit & still get a killer work out.

    ReplyDelete
  2. AnonymousApril 27, 2009 at 10:25 PM

    I agree.

    ReplyDelete

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