WOD November 15, 2013

We will announce the winners of the 3o day challenge at the fit challenge after party next sunday, November 17 at 1 pm at the main gym off wigwam and gibson. There will be food and football on a projector so bring the family and come hangout.

Happy Birthday to one of our very first and most loyal members, Dan Doherty. He is 74 today, but thanks to CrossFit, he looks and feels 48…

Workout of the Day

“The Silver Fox”

Buy in –  48 wall balls 20/14

Then,

5 Rounds of:

11 Burpees

15 Situps

13 Pull-ups

rest 1 min.

then,

Cash out – 48 Slam balls 30/20

Basics

4 rounds for time:

15 Slam balls 30/20

50ft walking lunge

50ft burped broad jump.

15 Slam balls

200m Run with ball 30/20

 

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