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