WOD for Thursday December 15th:

newburyport-crossfit-12-21-16-sm-poster

 

WORKOUT OF THE DAY
STRENGTH:
CF TOTAL for newbies, makeups until 22nd
People who have done 5-3-1 once or not at all
None
WOD:
Fitness
Performance
“Dirty Thirty”
For time:

30 Box jumps, (24/20)
30 Jumping pull-ups
30 Kettlebell swings (35/26)
30 Walking Lunges
30 K2E
30 Push press (45/35)
30 Good Mornings (45/35)
30 WB's (20/16)
30 Burpees
30 Double unders
“Filthy Fifty”
For time:

50 Box jumps, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunges
50 K2E
50 Push press (45/35)
50 Good Mornings (45/35)
50 WB's (20/16)
50 Burpees
50 Double unders

Good Reading for the Week:

Sitting Isn’t Bad: Biology is Dose Dependent

How to Balance a Handstand

 

Thought of the Day:

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” Buddha

This entry was posted in WOD. Bookmark the permalink.