Wednesday “Nathan’s Bday WOD” 4/24/2013


  • No 8pm session this Wednesday, April 24
    Femme Royal Women’s Competition
    ! Saturday, June 1, 2013

    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Skill: Practice a gymnastic weakness (Kipping, HSPU, Muscle/Bar-up, etc.)

Nathan’s Bday WOD: For time

14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4 reps of:
Plank K2E (Alternating)
Tuck Jumps

Cool down: For time
250m Row
150 Double-unders
500m Row
100 Double-unders
250m Row
50 Double-unders