090529 WOD

Workout: Crossfit Football 5/28/09

30 Squats Body Weight
Sprint 200 meters
30 Burpees

Post time to comments.

Todays WOD is another good one from Crossfit Football.  If you’re doing it RX’d, the back squats are body weight, meaning if you weigh 190, do the squats with 190lb.  200m should be easy to find at any of the firehouses, or use a treadmill if you have one.  If neither of those are options, you can use a rower.  Finish with burpees, ugh.

Advanced(RX’d):

30 Squats Body Weight
Sprint 200 meters
30 Burpees

Intermediate:

30 Squats 1/2 Body Weight
Sprint 200 meters
20 Burpees

Beginner:

30 Squats Body Weight
Sprint 200 meters
10 Burpees

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Article: “Ditch the Crunches and Really Work Your Abs“, Life Spotlight

“spending 30 minutes working only on your abs and lower back is a waste of time, time that could be better spent doing something like actually getting in shape.”

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2 Comments

Filed under WOD's

2 responses to “090529 WOD

  1. grover

    Intermediate… 6:12…. Burpees hurt

  2. Woody

    Warm up: timed 1:09 run around Sta. 10 backwards
    1:09 ring press?
    timed :43 run
    :43 ring press
    WOD as rx’d
    5:40
    with Reid & Suter

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