Thursday, April 22, 2010


"Riding With Courage WOD"
Perform each triplet twice before moving to the next.  Total time.

15 Deadlifts 225/185
15 Toes to Bar
50 Doube Unders

15 Overhead Squats 95/65
15 SDLHP 95/65
50 Walking Lunges

15 Walk Outs (walk hands out, perform push up, walk hands back to feet, stand.  Repeat!)
15 Double Wall Balls (just perform another squat while ball is in air)
500 Meter Row

No Gym WOD
15 Air Squats
15 Sit Ups
50 Meter out and back Sprint/50 Jumping Jacks

15 Decline Push Ups
15 Inverted Rows/Pull Ups
50 Meter out and back Run/ Jumping Jacks

15 Walk Outs
15 Tuck Jumps
50 Meter out and back Run/Jumping Jacks

I wrote this WOD a good while back with the hopes to have as many affiliates join in the day after my journey across the country.  I got a great collection of CrossFitters to join in and sweat it out together, and I know, even though this ride did not turn out the way I had hoped, that there will be so many people getting after this thing.  So, get after it, and post your times to the comments!

CrossFit Kids getting after it

Riding With Courage