CrossFit Stafford VA: 6-3-2011: Holy Cow its Friday WOD!

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New Athlete Ramp-Up Program

The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.

CrossFit Stafford VA: 6-3-2011: Holy Cow its Friday WOD!

6-3-2011: Holy Cow its Friday WOD!

WITH A RUNNING CLOCK ON COACH’S QUE:

2:15 RUN 200M,WALLBALL,REST 1:00
2:15,RUN 200M,REPS KB SNATCH #53/#35,REST 1:00
2:15,RUN 200M,REPS PUSH-UPS,REST 1:00
2:15,RUN 200M,REPS KBS #53/#35,REST 1:00
2:15,RUN 200M,REPS DUMBBELL THRUSTERS #35/#20,REST 1:00
2:15,RUN 200M,DOUBLE UNDERS

**EXTRA CREDIT: 100 DOUBLE UNDERS FOR TIME, 50 GHD SITUPS**

***SKILL WORK: YOUR GOAT***

Posted by CrossFit Stafford at 6/2/2011 8:49 PM

Categories: WODs
Tags: wall ball KB Snatch KBS

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