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CrossFit Scranton WOD 2/3/11

Strength:

Front Squat

1x1x1x1x1

WOD:

2 min. Clapping Push Ups(hands leave floor)

2 min. Box Jumps 20″(full foot on box)

2 min. Row(cal.)

2 min. Double Unders

2 min. Dumbell Bent Row m:40lb/db’s f:25lb/db’s

Complete exercises in any order

Rest as needed between exercises

Categories: Crossfit Scranton WOD Tags:
  1. Tom H
    February 3rd, 2011 at 09:59 | #1

    So, full feet on box for box jumps is the new RX criteria?

  2. Steve S
    February 3rd, 2011 at 11:59 | #2

    great programming. CFS is all inclusive. Thx Tom.

  3. Pete
    February 3rd, 2011 at 12:31 | #3

    This one was great this morning. Bring your A game, hit criteria and leave your egos at the door! : )

  4. Pete
    February 3rd, 2011 at 12:37 | #4

    Congrats Kate, very well-deserved. You push all of us to be better and it’s fun as hell to hit WODs with you and watch you work!

  5. maria rossi
    February 3rd, 2011 at 16:30 | #5

    Hi Tommy. THis one was certainly different. 172 total reps. excluding the row. subed in SDLHP at 45 lbs.: 49 reps. I don’t know how that translates to calories. I’m counting down until I can come back to work out.

  6. Tom H
    February 3rd, 2011 at 20:51 | #6

    Nice WOD, Tommy – a little bit of everything for everybody

  7. Kate
    February 3rd, 2011 at 22:40 | #7

    Thanks Pete! I appreciate it!!!!

  8. Mike
    February 4th, 2011 at 06:49 | #8

    Good Luck Tommy!
    Congrats Kate!

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