Congratulations to Amie Cox for her Birthday Today. I see burpees!
Well done to Shaun Fyfe for breaking 3:00mins on Fran Yesterday
Rx 2:51 Great effort Shaun!!!
Todays WOD is courtesy of CrossFit.com
For time:
20 Wall ball shots, 9kg/6kg
20 Sit-ups
20 Box jump, 24″ / 20″ box
20 Push-ups
60kg/40kg Clean, 20 reps
20 Double-unders
20 Thrusters, 10kg dumbbells
20 Pull-ups
42kg/30kg Overhead squat, 20 reps
20 Kettlebell swings, 16kg
42kg/30kg Push press, 20 reps
20 Dips
42kg/30kg Sumo deadlift high pull, 20 reps
20 Burpees
60kg/40kg Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
60kg/40kg Deadlift, 20 reps
20 Knees to elbows
60kg/40kg Front squat, 20 reps
Please get to the class on time for the right preparation. Short warm up, Big WOD.
{ 4 comments… read them below or add one }
Nice way to celebrate amie turning 20!!
Holy hell!!!! That’s a lot of reps!!! Can’t wait!! Best birthday wod ever!
awesome wod! nice work Shaun! (sexy pic too my man!) haha. and happy birthday Aime :)
Is a one hour session going to be long enough? Yikes. Happy birthday Amie!