WOD

Workout Of The Day 22 October 2014

Back Squat 8-8-8-8-8 DB Walking lunges (20 steps) x 3 WOD: 5 Rounds 12 Wall Ball 20/14 12 Box Jumps 24/20

Workout Of The Day 21 October 2014

WOD: 800m Run 30 Alt DB Snatches 55/35 10 Pushups 20 Alt DB Snatches 55/35 20 Pushups 10 Alt DB Snatches 55/35 30 Pushups 800m Run *Finish with MB abs (20 each direction)

Workout Of The Day 20 October 2014

EMOTM X 10 ODD – Squat Clean + 3 Push Press *Try to increase weight each set EVEN – 5 Pull ups (Most difficult…weighted, strict, kip, band, RR) WOD: :10 AMRAP 5 S2OH 115/73 10 Deadlift 115/73 25 Double unders

Workout Of The Day 17 October 2014

Happy Birthday Kristy!   800m Run WOD: :20 AMRAP 5 S2OH 95/63 10 Squats 95/63 25 Sit ups *Barbell can be in the rack.

Workout Of The Day 16 October 2014

EMOTM x 10 ODD – Deadlift x 5 *Increase weight each set if possible EVEN – Double unders x ::40 WOD: 16-14-12-10 Alt. DB Snatch 55/35 GHD Sit ups

News @ CrossFit Flood

Follow @CrossFit_Flood on Twitter

Reebok Crossfit Men's Apparel

Mobility WOD

Balanced Bites Nutrition Guide Widget

Balanced Bites