Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Saturday, March 20, 2010

wod
try wod#2 from the sectionals
row 2k and max reps deadlift with 275lbs/185lbs.
you have 10 seconds from the instant you reach 2k to get to the bar and begin. you drop or stop, the wod ends!
subtract 5s for every DL rep from your row time.
There's your score!


the best crossfit class there is! the O.G.'s!!!
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