WOD – May 11, 2015

Congratulations to Bobbie and Sarah who took home first place in the women’s advanced division at the Frogman Challenge on Saturday!  They took first place in all 4 events!  We also want to give a shout out to Jon and Jason from SCCF South who took first place in the men’s intermediate division!

We would also like to recognize Jake P for getting his level 1 CrossFit certification last week and Bruce for getting his level 1 last month as well!  It’s awesome to see our members growing as crossfitters, athletes, and coaches!

Work Out of the Day


Back Squat 3-3-3-3-3



For time:

500m row

40 air quats

30 sit-ups

20 push-ups

10 pull-ups

Post loads and time to beyond the whiteboard.


As many rounds as possible in 25 minutes of:

500m row or 400m run

40 air squats

30 box jumps, 24/20″

20 kb swings, 53/35lbs

10 burpees

Post rounds completed to beyond the whiteboard.


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