Main – CrossFit Group WOD

Before I get to the workout I just want to say a giant THANK YOU!!!!! 2013 was a great year for Rocky Point CrossFit!

OK. We’re going to launch this WOD at Midnight.10-9-8-7-6-5-4-3-2-1-GO!!!

We’ll be running it again only at Noon on New Year’s Day.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰

Nutts – Nutt’s Cup Format (Time)

With your two man, one woman team:

One person working at a time:

50 Hand Stand Push Ups
50 Deadlift 275/175lbs
50 Box Jump 30/24
100 Pull Up
200 WallBall 20/14 lbs
300 Double Unders
400 meter run with a 45 lb. plate one person only runs
Obviously the RX on this is ‘Hero’ strength. So please scale to weight and movements that maintain the integrity of movement and keeps intensity up!