1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Wednesday 12-12-12

"Strengthen Your Brothers"

W.O.D. Wednesday 12-12-12

A big Happy Birthday to Mr. Rollon Smith! A bright happy face at 6am. Good for 6am that we aren’t open anymore on Wednesday mornings.

Also continue to keep Grady family in your prayers.

Warm up – 3 rounds of
10 (4ct) jumping jacks
10 (2ct) grasshoppers
10 (4ct) mountain climbers

Speed – 8 rounds of
Banded sprints (30 yd flying start)
Take 10 yards to pick up speed then kick it.

WOD – 10,9,8,7,6,5,4,3,2,1 of

Bench Press @ bodyweight
Followed by one sprint around short side of building. Hitting your corners.*

*physically reach down and touch the ground at your turns. There will be 4 touches per sprint.

Comments: 3

  1. terry says:

    I think the banded sprints might be even more eviler than b*rpees!

    10:28 for the WOD @ 95lbs.

    Happy Birthday Mr. Smith!

  2. santa maria's + 1 phillips says:

    Teresa: 75 lb bench press for wod
    Sterling: 45 lb bench press for wod
    Mike : 115-100 lb bench press wod

  3. Will says:

    Great to be back in my box from a long deserved honeymoon/vacation! Good to be back with friends!

    18:52 for the WOD with Bench press Rx at 200Ibs (weighed in at 202, which is a little on the heavier side since the honeymoon)

Comments are closed.