WOD 01/24/11

Brian WODs

crossfit, fitness, gym, richmond, kegs, girls
Today’s WOD:

“Death by 10 Meters”

With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute. This is very similar to doing a pull-up ladder, but with more funzies.

Advanced WOD:

Power Clean + Clean
4 @ 75%

Front Squat
3×5 @ 80%, 3 @ 83%

then

3 Rounds:
400M Run
50 Hammer Swings

Congratulations to all of our Super Fit competitors! It was awesome to see you guys and gals out there slugging away at those tough workouts. We hope to see everyone training hard for sectionals and our next affiliate team! Thank you to all our great spectators for supporting our great competitors, too. Maybe we’ll be cheering you on next year. Train hard!