Main – CrossFit Group WOD

Hey everyone, who’s interested in a 5KM bfit hike this sunday, check the Bfit days FB page for details.

Also, we’re wrapping up our 40 day wellness challenge with a seminar this weekend. Please mark yourself as attending on the FB event here

CoachLed/PushUps/RingRows/BirdDogs (No Measure)

5 minute coach led warmup

2 rounds

10 pushups

10 ring rows

10 bird dogs
5 Dips

Bench Press (3-3-3-3-3)

10222014 Chipper (Time)

42x Double unders

42x Box jumps (24/20 inch)

42x KB sumo high pulls (50#/35#)

42x Back extensions

42x Push-ups

21x KB snatch, each arm (50#/35#)

42x Wall Balls (20#/14#)

42x KB swings (50#/35#)

Row 42 calories

RX Weights Above

Intermediate 45/25 KB

Fitness 25/15 (Reduce reps to 25)