See more of Stacey's videos at the Crossfit St. Charles You Tube Channel
WOD
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pood/1.5pood)
30 Sit Ups
20 Hang Squat Cleans, 35# Dumbbells
25 Back Extensions
30 Wall Balls, 20#
3 Rope Climbs
Level 1
25 Walking Lunges
10 Pull ups
25 Box Jumps
60 rope Jumps
15 Dips
10 Knee to Elbows
15 KB Swings
20 Sit ups
20 Front Squats (scaled weight)
25 Supermans
15 Wall Balls
9 seated rope climbs
Enjoy!
yay
Posted by: Deloney | September 26, 2011 at 12:15 AM
can't wait to do this... have to hold off til Tuesday though, dang it!
Posted by: Austin )(urley | September 26, 2011 at 01:39 AM
Who doesn't like 30 wall balls after 265 reps of other stuff? This was fun! Rope climbs still suck!
Posted by: Matt E. | September 26, 2011 at 07:36 AM
I just noticed the food blog.. eeewww! I bet my dog would like that.
Posted by: Matt E. | September 26, 2011 at 07:39 AM
This looks like a great WOD. Wish that I could make it in today!
Posted by: Catrina | September 26, 2011 at 08:56 AM
So, let me get this right Matt.....you don't care for roasted dog bones and some herb that no man in his right mind eats? WTF? Where's your dietary committment?
Posted by: Jimmy | September 26, 2011 at 10:38 AM
Or commitment?
Posted by: Jimmy | September 26, 2011 at 10:38 AM
Jimmy, thats correct.
Posted by: Matt E. | September 26, 2011 at 01:44 PM
Damn that was tough! I got a massive rope burn on my leg. It was totally worth it :) What's this about roasted dog bones and strange herbs? Sounds like my breakfast...
Posted by: Deloney | September 26, 2011 at 03:51 PM
Kim thx for letting me come today and hit a wod. Had a great time. Looking forward to doing it again
Posted by: Chad h | September 26, 2011 at 10:54 PM