workout of the day
Monday 121203
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with BST CrossFit - video [wmv] [mov] [HD mov]
CrossFit Level 1 Certificate Courses: Rogue Columbus, CrossFit Strong, CrossFit TNT, CrossFit Reston, CrossFit Hampton Roads, CrossFit Country, CrossFit Morristown, CrossFit Nashville, CrossFit Vancouver, CrossFit YUL, CrossFit Twente, CrossFit Rev X, CrossFit SAP, CrossFit STF, CrossFit Bejing.
CrossFit Coach's Prep Courses: CrossFit Colosseum, CrossFit Ann Arbor.
CrossFit Kids Course: CrossFit Roots.