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

Tuesday, June 22, 2010

Congrats to our athletes Crystal Boyd, Dennis Boline, Jeff Heileson and Tim Watson for successfully completing the USAW Weightlifting Certification. Awesome job guys!

UIW class will be in the heat outside at the track

Wod
Death by Clean and Jerk 135/95
with a clock set for 20 minutes
do 1 rep the first minute
do 2 reps the second minute
and so on until you can no linger complete the required reps. Then continue to do as many reps as possible for the remaining time.
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1 comment:

  1. UnknownJune 23, 2010 at 7:18 AM

    Rough time yesterday; 8 minutes and two reps on the 9th minute. Good times.

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