WOD - Saturday 090214

"I'm a Lover Not a Fighter Gone Bad"

...kinda like Fight Gone Bad but different exercises...

3 Five minute rounds
1 Minute rest between rounds

One minute each:

1) Medball Slams
2) Box Jumps - Small Box
3) Med Ball Abs
4) Medball Sets
5) Side Bridge - 30 sec each side

Congrats to the BAMFs of the Day, Greg and Derek for winning yesterdays WOD with 7:33 (70lb)and 6:50 (55lb), respectively! Also, Kim led the pack for the CrossFit Memphis women with 8:36 (35lb?)!! Good job everyone!

Be Nasty,
Doug


PS. Treadmills are evil... Don't fall victim to them! Spread the word...

WOD - Friday 090130

Fight Gone Not Quite According To Plan!!!!

...kinda like Fight Gone Bad but different exercises...

3 Five minute rounds
1 Minute rest between rounds

One minute each:

1) Medball Slams
2) Box Jumps - Small Box
3) Row
4) Side Bridge - 30 sec each side
5) Medball Sets


Be Nasty,
Doug


PS. This is why normal people can't play in the NFL... He weighs 230 by the way...