Workout of the Day (WOD)

Friday 3/9/12

We have Danae's mailing address.  She is currently in Bootcamp and would really love people to write her.  When you're in boot camp you're being yelled at all day and have a few minutes at night to read letters and write at night, so please take a few minutes and send her a hello.

Here is Danae’s Address:

PFC Welty, Danae J.

ECO 787th MP BN 1st PLT

2230 Iowa Ave Bldg. 932

Fort Leonard Wood, MO 65473

on the back of the envelope write a big number 1 and circle it.

I'm in a romantic mood, here are a couple of good stories.

Love at first Squat

CrossFit Wedding

You know what today is.  It's CrossFit Open 12.3 day.  Here is a picture of Taryn after she tested the WOD out Wednesday night.  I think the WOD was effective.

Workout 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

 

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

 

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

 

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar