12.9.13 – WOD




A) At a steady pace, 21-15-9 reps of:

Row/Airdyne for Calories

B) 3 X 10 with max weight of Close Grip OHS (thumbs touching)

C) 5 rounds for time of:

10 Push Press, 155/105 pounds
15 Box Jumps, 24/20 inch box

*this WOD has a 15 minute time cap


WOD: 5 minute AMRAP of:


Immediately followed by 1 round of:

Run 400 meters
30 Box Jumps
30 Wall Balls

Immediately followed by 1 round of:

Run 400 meters
21 KB Swings
12 Pull-ups

Immediately followed by:

50 Double Unders
50 ABMAT Sit-ups

*this WOD has a 30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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2 Responses to 12.9.13 – WOD

  1. JOE M says:

    12/9/2013,B)completed,C)65# 75# 100#,D)9:24 Rx,E)completed.

  2. Laci wells says:

    A) 12/9/13,B) completed ,C) 40#,D) 10:13 65#

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