CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Tuesday 20/12/16

12-days-pic

On the 9th Day of Christmas CrossFit CBD Gave To Me.......

 Benchmark WoD "Hope"

3 Rounds, 1 Minute at Each Station for MAX Reps:

Burpees

Power Snatches (35 / 25 kg)

Box Jumps (24" / 20")

Thrusters (35 / 25 kg)

Chest To Bar Pull Ups

REST

.

  • This WoD works like "Fight Gone Bad". You go for maximum repetitions at each station in the 60 second window. On the call of rotate you move to the next movement. The clock does not stop for you. Go through all five stations to complete a full round and take a 1 minute rest between the rounds.
  • Score your total reps scored.
  • Scale As Needed.

.

Post total reps to Beyond The Whiteboard.

scores1-201216

scores2-201216

This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss