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Friday December 9th 2011

Some Rocky Point and Overdrive CrossFitters. (Taken at the FireFit Games this past Spring)

Saturday Noon WOD? It’s on! Same with 11AM Sunday.We’ve been running “.com” programming for a month now. What do you think? Please shoot me an email to let me know.

I will begin posting 3 different versions of the daily WOD. Select a WOD below that suits your level of fitness and that you will be able to maintain a high level of intensity.

Today’s Workout:

Tech:

Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Scapular Slides  6-8 reps, Rest 60 seconds;

WOD

Fitness

Complete as many rounds as you can in 15 minutes of:
Run 200-400 meters
Deadlift 25-45 pounds, 15 reps

Performance

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 115-135/75-95 pounds, 21 reps

Prescribed

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/115 pounds, 21 reps

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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