Athlete’s Choice

Workout of the Day for Friday Dec 7, 2012

Athlete’s Choice (Most of you should do ‘B’)

A, B, C, or D

A. Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups


B. For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups


C. 21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows


D. Benchmark of your choice or custom wod

Video Examples:

A –

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov] WOD Demo at CrossFit Brand X – video [wmv] [mov] Rob Orlando on today’s WOD – video [wmv] [mov] Heather Bergeron on today’s WOD – video [wmv] [mov]

B –

WOD Demo with CrossFit Ocean Beach – video [wmv] [mov] [HD mov]

C –

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov] Austin Malleolo on today’s WOD – video [wmv] [mov] CrossFit New England on today’s WOD – video [wmv] [mov]

Leave a Reply

Your email address will not be published.