WOD

For time:
Run 200m
20 Kettlebell swings, 1.5 pood
30 Toes to bar
Run 200 meters
Post time to comments.

Enlarge image
Salinas Grandes, Jujuy, Argentina.

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"Getting Better at the Muscle-Up" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 120413.

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Joe McCabe and Matt Hill.

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"Deconstructing Pukie" by Hilary Achauer, CrossFit Journal article [pdf]

WOD

CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.

Enlarge image
Brennen Colwell, Workout 12.4, March 2012.

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Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

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CrossFit Games Open 13.3 workout instructions - [video]

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Julie Foucher completes 256 reps on Workout 13.3 - [video]

WOD

Run 400m
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Post your time Comments:

WOD

6 rounds for time of:

Run 200m
11  2 pood kettle bell swings
5 Cleans 155lbs

WOD

5 Rounds for Time of:
9 SDHP 95lbs/75lbs
29 Double unders
Post your time to comments:

Rest Day

Rest Day

WOD

Front squats 3-3-3-3-3 reps

Compare to: 121120

WOD

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
For a downloadable PDF of the workout, click here.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Enlarge image

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Watch the Workout 13.2 Live Announcement on the CrossFit Games site.

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CrossFit Games Open 13.2 workout instructions - [video]

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Julie Foucher completes 274 reps on Workout 13.2 - [video]

WOD

AMRAP in 15 minutes of

9 Snatch Balance 95 lbs
19 Push ups (Chest to Deck)
Run 100m (to the Bridge and back)

Post loads to comments
Compare to: 111216

WOD

4 Rounds for time of:
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:
 Compare to: 130117

WOD

Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards
Post rounds completed to comments.

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Brock Brady.

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"CrossFit Games Behind the Scenes: Saturday and Sunday" CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to: 130124 
Road WOD
5 rounds for time of:
25 Push ups
20 Jumping squats (land into full squat)
15 Sit ups
Post time to comments:


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"Friends from CrossFit AllStar and CrossFit Kona workout Hawaiian style on the Summit of Mauna Kea. Just getting the gear to the summit was a workout."
-KC Stallsmith

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"The Wedding WOD" with Courtney and Brandon Mericle, CrossFit Journal video [wmv] [mov] [HD mov]

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"What Most Schools Don't Teach" by Leslie Chilcott.

WOD

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
For a downloadable PDF of the workout, click here.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Enlarge image

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Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo - video [ipod] [mov] [HD mov]

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Julie Foucher completes 195 reps on Workout 13.1 - video [ipod] [mov] [HD mov]

WOD

Two rounds for time of:
Run 400 meters
Handstand walk 15 meters, sub HSPU
Run 400 meters
One legged squat, 30 reps
Post time to comments.

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David Tranum and TJ Hermesman.

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"A Tour of Buck's Gym" with Dr. Allen Buck, CrossFit Journal video [wmv] [mov] [HD mov]

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"CrossFit Games Update: March 5, 2013" - [video]

WOD

Five rounds for time of:
3 Forward rolls
5 Push Press 95lbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.



Enlarge image
Seth Smith.

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"Josh Bridges on the 2012 Games Chipper Event" - [video]

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"CrossFit: A Sisyphean Endeavor?" by Dr. Jane Drexler, CrossFit Journal article [pdf]

WOD

Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
Spring Break is officially started.

Post time to comments.

Enlarge image
Jim Allen's Garage Gym.

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"Never too Young to Survive" by Rick Randolph, CrossFit Journal article [pdf]

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Suprise Event Announcement by Dave Castro - [video]

WOD

For time:
30 Muscle-up to forward rolls
Post time to comments.

Enlarge image
Matt Griffin.

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"The Golden Gate Push" with Adrian Bozman, Matt Chan, and Rory McKernan - video [wmv] [mov] [HD mov]

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"The Rope Climb" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Front Squats 5-5-5-5-5 reps
Compare to: 110504



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"CrossFit is the best part of our day and this rig we built put the final touch on our 'home away from home gym'"
-Dustin Kuhlman, Kandahar, Afghanistan.

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"To Be a SEAL" with Mario Lanza, CrossFit Journal video [wmv] [mov] [HD mov]

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"Nicho Is Ready" - [video]

WOD

5 rounds for time of:
15 Kettle bell swings 1.5 pood
50ft Walking Lunges 25 lb plate
30 Squats
Run 400 m
Compare to: 121218

WOD

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.

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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Compare to 111109.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: 810 CrossFit, Peak 360 CrossFit, Rainier CrossFit, CrossFit Morristown, CrossFit Eado, CrossFit Ethos, CrossFit St Louis Park, CrossFit Hampton Roads, CrossFit Colosseum, CrossFit BCN, CrossFit Bergen, CrossFit New Zealand, CrossFit Tuluka.
CrossFit Coach's Prep Courses: CrossFit Ranch, CrossFit Strong.
CrossFit Kids Course: CrossFit Chicago.

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Karianne Dickson does "Grace" - video [wmv] [mov] [HD mov]

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"On Elegance" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters (run in gym 12 laps)
50 Pull-ups
Post time to comments.

Enlarge image
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

WOD

12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Lindsey Valenzuela 4:13 (95lbs). Post time to comments.

Enlarge image
Mahdi "Mudz" Te Heuheu.

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"Meet CrossFit Ocean Beach" with Chad Timm, CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Complete 5 rounds for time of:
50ft. Walking lunges 45lbs
30 Double Unders
10 Hand Stand Push ups
5 Front squats 155lbs
Post time to comments:

WOD

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 121010.

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In the GHD sit-up, a sharp extension of the knees on the way up engages rectus femoris and accelerates the torso's ascent.

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"Highlights from the 2012 Reebok CrossFit Games" - [video]

WOD

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Ruth Anderson Horrell 10 rounds + 9 jumps (24kg KB). Post rounds completed to comments.
Compare to 120815.

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Jenna Presley.

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"The Handstand Pirouette" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

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"I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300."
-Rich Froning, after snatching 300 pounds - [video]

Rest Day

Rest Day

WOD

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.

Bats breaking a problem when you have more power.

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"Staying Back" with Mike Burgener - video [wmv] [mov] [HD mov]

WOD

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 120822.

Enlarge image
Johnathan Haynes.

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"The Medicine Ball Clean: Part 2" with Russell Berger - video [wmv] [mov] [HD mov]

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"When Water Comes to You" by Marty Cej - [pdf]

WOD

"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
Post rounds completed to comments.

Enlarge image
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 101124.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, CrossFit St Paul, Wasatch CrossFit, CrossFit Charlotte, CrossFit NYC, CrossFit Decatur, CrossFit Strong, CrossFit Fury, CrossFit Ranch, CrossFit Colosseum, CrossFit Montpellier, CrossFit Thames, CrossFit Melbourne, CrossFit Asia, Otis Air National Guard Base.
CrossFit Coach's Courses: CrossFit Rocks, Valley CrossFit.
CrossFit Kids Course: CrossFit Brisbane.

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"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

WOD

Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post time to comments.

Enlarge image
Amy Vandehei Cadiz.

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"Gymnastics Tips: The Kipping Handstand Push-up" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

3 Rounds for Time of:
50 Push ups
50 Squats
Post your time to comments:

Good Job Izzy!

WOD

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments.
Compare to 100720.

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CrossFit Long Island City.

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"The Medicine Ball Clean: Part 1" with Russell Berger - video [wmv] [mov] [HD mov]

WOD

Shoulder Press
2-2-2-2-2
Push Press
1-1-1-1-1
Post your loads to comments:
Compare to: 120605

Wall Balls! at BU CrossFit.

WOD

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Austin Malleolo 5:25. Post time to comments.

Enlarge image
Dan Messinger.

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"Coaching the Squat: Points of Performance" with Katie Hogan - video [wmv] [mov] [HD mov]

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.
Compare to 120502.

Enlarge image
Kasey Thompson and Amanda Swift.

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"Cueing the Push Jerk" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
Post time to comments.
Compare to: 120720

WOD

For Time:
25 Push press 115lbs
50 Double unders
Run 800m
50 Toes to Bar
25 SDHP 115lbs

Compare to:120622

WOD

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Compare to 100619.

Enlarge image
Cerro Negro Volcano, Nicaragua.

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WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:

Compare to: 090807

Marilou Dozois-Prevost

Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Post time to comments.
Compare to 120821.

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CrossFit Horsepower.

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"The Front Handspring" with Sean Lind - video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Dixie - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.

Enlarge image
Robby Dinero's first muscle-up, with CrossFit Buffalo owner David Rice.

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"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]

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WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 110630

Another great day day for the softball team at BU CrossFit.

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"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]

WOD

Complete as Many Rounds as Possible in 12 minutes of:
 5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:

WOD

"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.

Enlarge image
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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WOD Demo with CrossFit Posse - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Compare to 111213.

Enlarge image
Tanner and Lisa Ray.

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"Sprint Mechanics Part 1: Upper Body" with Ben Oliver, CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Kristan Clever - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Rest Day

Rest Day

WOD

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,

Allison King 90-95-100-105(f)-102.5-100-100(f)kgs. 

Post loads to comments.

Compare to 090814

Enlarge image

Zeph Littleton and Bud Mayo.

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"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with EOB CrossFit - video [wmv] [mov] [HD mov]

Extended workout footage - video [wmv] [mov]

WOD

4 Rounds for time of:
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:  

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"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD

Deadlift 5-5-5-5-5 reps
Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.
Compare to 121030.

 WOD Demo with CrossFit Midtown - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

WOD

Complete As Many Rounds As Possible in 10 minutes of:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:

 

WOD

5 Rounds for time of:
Carry a sandbag 200m
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood

Paige back for more, Clean & Jerk at BU CrossFit.

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"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

Enlarge image

"Joan Rasor, 69 years old, is a huge inspiration and participates in every event our gym holds, no matter how challenging it is!"
-Courtney Samway

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"Savannah Christian Prep's 'Perfect Program'" with Chris Spurlock,CrossFit Journal video [wmv] [mov] [HD mov]

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"Lengel's Legacy" by Dr. Michael P. Morran, CrossFit Journal article [pdf]

WOD

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Compare to 100914.

I see some competition brewing

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"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps
Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
Post loads to comments.
Compare to 111202

Got to love them HSPU's!

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.

Enlarge image
Kyle Long.

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"Meet Karl Steadman" CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal - video [wmv] [mov] [HD mov]

WOD

Three rounds for time of:

20-15-5 reps of:
95 lb Front Squat
Hand Stand Push ups
Post time to comments:

First Day back after a 3 week break, tons of fun!

WOD

As Many Rounds As Possible in 12 minutes of:
7 Dead lifts 225lbs
7 Box Jumps
7 Toes to Bar
Post number of rounds to comments

Rest Day

Rest Day

WOD

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120726.

Enlarge image
Khara Chunn.

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"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]

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Bob Harper does "Fran" - video [wmv] [mov] [HD mov]

WOD

Front Squats
3-9-3-9-3-9-3
Post loads to comments:

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.

Enlarge image
Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.

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"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]

WOD

5 rounds for time of:

10 one leg squats Right
10 one leg squats Left
20 Push ups

Post time to comments:

Open 11-1 today!