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

Thursday, July 22, 2010



wod
and yes, this is at the UIW track with ring pull ups! What???


"Helen"
3 rounds for time of
400m run
21 kettlebell swings, 1.5/1pd
12 pullups

***if your Helen pr is under 10:00, do Pyramid double Helen from the 2010 CrossFit Games***

1200m run
63 kb swings
36 pullups
800m run
42 kb swings
24 pullups
400m run
21 kb swings
12 pullups
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