7.16.14 – WOD

Athlete: BaseFit member Bre




A) 100 Double Unders

B) CFCT Foam Roll Sequence

C) 3 x for Quality:

8 Wall Angels
12 Reverse Fly w/ Dumbbells
16 Cossack Squats

Strength: 15 minutes to find a 1RM Snatch

*Power or Full; goal is heaviest load w/ no press outs

WOD: 12 minute AMRAP of:

5 Burpee Box Jump Overs, 24/20 inch box
10 Push Press, 135/95 pounds


WOD: “The Ghost”

6 rounds for performance of:

1 minute of Rowing (calories)
1 minute of Burpees
1 minute of Double Unders
1 minute of Rest

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

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