CrossFit Women WOD l 12.17 p.m. & 12.18 a.m.

Gitte gets it done with Plate Thrusters during the 2012 Winter Wonderland WOD. Don’t miss out on the fun twice in one season … join us 12.22 at 7 a,m. or 9 a.m. for Christmas Gone Bad.

Skill Development & Technique Work l Squat Clean

then …

Set one barbell to complete the following movements; there is no stripping / resetting of plates during the WOD. Focus on form & mechanics in all movements. Take time to practice each lift to ensure you have a challenging — yet achievable — weight for each. Aim to complete each set unbroken — that is, without setting down the barbell.

2 – 4 – 8- 10 – 8 – 4 – 2


Squat Clean

Front Squat

Push Press

Back Squat



Posted in CrossFit Women WOD, WOD.