Monday, December 3, 2012

WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
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CrossFit Level 1 Certificate Courses: Rogue Columbus, CrossFit Strong, CrossFit TNT, CrossFit Reston, CrossFit Hampton Roads, CrossFit Morristown, CrossFit Nashville, CrossFit Vancouver, CrossFit YUL, CrossFit Twente, CrossFit Rev X, CrossFit SAP, CrossFit STF, CrossFit Bejing.
CrossFit Coach's Prep Courses: CrossFit Colosseum, CrossFit Ann Arbor.
CrossFit Kids Course: CrossFit Roots.

"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with BST CrossFit - video [wmv] [mov] [HD mov]

5 comments:

Mike Livergood said...

7 rounds rx'd

JK said...

5rds + 8reg dips + 10box jumps(15"box) + 1lunge(45# bar)

JC said...

8 rds + 6 dips (20" box)

"B" said...

9 rds #65, reg dips

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