« Workout Of The Day 12 January 2012 | Main | Workout Of The Day 16 January 2012 »

January 13, 2012

Workout Of The Day 13 January 2012

With a Partner Complete 10 Rounds:

5 Sit Ups

4 Mountain Climbers

3 Push Ups

2 Renegade Rows   55/30

1 Ground to Overhead with DB's   55/30

Then, your choice: 10 Burpees, 200m Run, or 30 Double Unders

Partner A does that while partner B rests.  Then partner B completes while partner A rests.  Once both A and B complete that is 1 Round. 

Posted at 03:00 AM |

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a00d8341cafb453ef01676071f7c9970b

Listed below are links to weblogs that reference Workout Of The Day 13 January 2012:

Comments

SE

m/40/190

Great partner WOD with Emily this morning. Nice to see a decent sized crowd at the 630.

Posted by: SE | January 13, 2012 at 09:07 AM

Debra F.

45/f

I almost posted my weight...but I don't think I'm ready yet! I dropped four pounds this week on Paleo. Thanks to Kathryn and Brandon for the recipe suggestions.

Brian and Rashana - I would not have done the running work out without you. Thanks for getting me there at 5:45 AM!

I was s-l-o-w on the workout and held my partner Rashana back. Special thanks to Jared for stepping in to finish when Rashana had to leave.

Hope to see everyone tomorrow morning!

Posted by: Debra F. | January 13, 2012 at 11:08 AM

Debra F.

Seth, great to see you. Welcome back to the gym!

Posted by: Debra F. | January 13, 2012 at 11:09 AM

Verify your Comment

Previewing your Comment

Posted by:  | 

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.

Working...

Post a comment

Getting Started


  • New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.

    Intro Sessions are $200

    Email CrossFitFlood@yahoo.com to schedule yours today!

Upcoming Events


  • Free Saturday WODs

    Every Saturday starting at 9am

    If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.

Gym Closed Days