Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Wednesday, January 23, 2008


50, 35, 15 reps of:

Row (calories)

Jumping pull-ups

  Kettlebell (KB) swing


Coach’s notes:  For the jumping pull-ups set the height so that your wrist are just above the bar.  For the KB swing guys use 55lbs and gals 35 lbs.  Use a DB if you do not have a KB.  Post time to complete to comments.

Comments: 2

Did the other website’s WOD. CFWUx3 (assisted pu’s & dips). Each 400 m run/sprint was 1:50 except the last one which was 1:45. Total time – 13:45 (3@2 min rest)

ok, since thursday’s wod never appeared, I did yesterday’s wod today. Mostly rx’d…fractioned the 50 pu’s as I often get splitting headaches when I attempt more than 20 in a row. The cal for the rowing was 14, 10 & 5. Total time – 16:40

Log in to comment