Get ready for round #2

Posted: March 28, 2011 by Jason in WODs

Back Squat Speed

10 sets of 2 reps @ 70-80% 1RM (Rest exactly 1 minute between each set)


5 Rounds for time of:

15 Med Ball Cleans 20/12

15 Wallball 20/12

This one gives me goose bumps!

I have to say this was a great week for CFW!  We had some outstanding efforts by our athletes in the first WOD of the CF Open and the Dynamix Volleyball Team took first place in this weekend’s tournament.  (More Squats , Please!!)  I’m proud of all of you!

ATHLETES!… A new WOD will be out this week for the CF Open.  Don’t worry about what it is because you are ready for anything!

Decide now when you will do it!  Commit to it!  Stick to it!  You have registered and have no excuse for not participating.  Please don’t try and find one.  If you can’t make it next Saturday for the Team WOD, you need to let your coaches know so we can make arrangements.  If I haven’t stressed the importance of this by now,  you have not been paying attention.  This past week, I hope, was a fluke and there will be no more delays.  Game time Team!

  1. crossfitnatomas says:


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