WOD – February 6, 2013

Congratulations to Courtney who is now a level 1 certified CrossFit Trainer!

Work Out of the Day

Front Squat 1-10-1-20-1-30



For time:

500m row

40 squats 

30 situps 

20 pushups

10 pullups

Post loads and time to beyond the whiteboard.

Metcon Workout

4 rounds for max reps of:

4 minutes-

400m run

15 kb swings, 53/35lbs

max rep situps

2 minute rest

Post situp reps to beyond the whiteboard.

One Comment

  1. I read this WOD post at 4 am. Didn’t notice the front squats and was shocked when I got to the gym at 6 am, glanced at the picture and thought it was weird that you guys put up only a pic of me, then I thought it was weird that people were congratulating me on my level 1 cert (people I’m not FB friends with). I just now look at the WOD again and notice the Congrats! This is what waiting for my test results for a week has done to me. Thank you everyone for your congratulations and support. Now, I will sleep tonight so I’m not a total douche tomorrow.

Leave a Reply

Your email address will not be published. Required fields are marked *