Wednesday, November 11, 2009


Wednesday, November 11, 2009

Dan L at the bottom of the clean. We are hosting the USAW (thats USAWeightlifting) Club Coach Certification this weekend at CrossFit Agoge. That means there should be some Olympic Lifting competitions here on our home turf in the not so distant future. It also means no Saturday WOD this week. We’ll be back on track next week

Workout of the Day

“Fight Gone Bad”

3 Rounds of 1 Minute at each of 5 stations followed by a one minute rest. Score by adding the total number of reps at each exercise and each round. Movements are as follows:

Box Jumps
Push Press (75/55)
Row (for Calories)
Wall ball
Sumo Dead Lift High Pulls (75/55)