WOD Tues. 12-15-09

4 Rounds for time

20 Push ups
20 Box Jumps
20 Sit-ups

Olympic Weightlifting WOD

Squat
5x6

OH Press
5x10

Get it done.

Here is a treat for everyone.  This is what happens when Coach has to much free time with a dry erase board and two unsuspecting sons.  From our Seminar at CrossFit South Philly.

Posted by CrossFit Chesapeake at December 15, 2009 1:00 AM
Categories: WOD

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  • December 15, 2009 4:09 PM Wil wrote:
    Thanks again for coming out to CrossFit South Philly, Coach! You, Cody and Coard provided some top-notch instruction. Hope to have you back in 2010.
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  • December 15, 2009 5:55 PM Coach wrote:
    Wil,
    we enjoyed it greatly, lots of potential up there (if yall practice).

    we'd love to come back just let us know when. any questions or advice you need just email us.

    Enjoy your holidays.

    Coach
    Reply to this
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