Daily WOD – Jan 3, 2012

5pm class with Kassey leading the way!

Banded box front squat 10 x 2 (approx 50% 1RM)


Death by 10 meters (shuttle run) – AMRAP in 20 minutes

WOD Notes: “Death by” workouts can be done with pretty much any CrossFit movement. What it means is in the first minute you do 1 repetition, then you rest for the remainder of the minute. In the second minute you do 2 repetitions, then rest for the remainder of the minute. You continue until you can’t do the required number of reps for that minute. At which point you reset to 1 rep, and start building up all over again. The workout will last 20 minutes total, and your score will be the total number of 10 meter shuttle runs you completed.


This Post Has 8 Comments

  1. Lindsey

    See you at 5!!

    1. Nikki

      No weight, just run!

    2. Sarg

      don’t give them any ideas, lindsey 🙂

  2. Mark

    Sweet! In at 5!

  3. Lindsey

    I love the pic!! It looks as if I am doing the robot! haha

  4. Nikki

    Results from the Deaths by 10 YARDS
    Mark 20 (holy cow great job!)
    Dan 13
    Kevin 16
    Chris 15
    Killa 14
    Jim 17
    Mike 15
    Karen 13
    Nikki 16
    Kassey 17 (first class – GREAT JOB!!)
    Lindsey 13
    John W 17
    John C 13
    Nick 17
    Phil 15

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