Crossfit Wilmington - Workout Of the Day picture
Ron at last week’s beach workout…  great hams Buddy!
CrossFit WOD:     Ron’s Birthday – 21 Minutes of Death
3 rounds of 1 minute of each for points…
Reverse Wall Ball Shots – 10ft target (20lbs-M / 14lbs-F)0
Ring Dips
Kettlebell Swings (16kg / 12kg)
Jumping Pull Ups
GHD Sit Ups
1 minute rest
Weightlifting WOD:
2 position (high & mid thigh) Snatch: 65% x 1 x 5
2 position (high & mid thigh) Clean & Jerk: 60% x 1 x 5
1 round of CrossFit WOD


0 thoughts on “Posted: 8/3/2009

  1. Em says:

    Luv the pic Ron!!! Enjoy the WOD today, I'll be doing a "make up" Tuesday morning…can't wait to hear the comments AFTER the death match is complete! Enjoy!!

  2. Shawn K says:

    Thanks to today's picture… I will never ever ever check the next day's WoD before going to bed… its just too risky. (NoGood.. where were you this AM?)

  3. mere says:

    I think the old man was still trying to slow his heartbeat down… he had a stressful day with the jet ski yesterday…. Happy Birthday!!!

  4. No GOOD says:

    I just looked at tomorrows WOD. How are we doing GHD situps 2 days in a row!!!! CRAP I puked just reading it! HA!!!!

  5. No GOOD says:

    Good afternoon! Thank you all for the kind words and thanks to everyone who came to Taylor parents yesterday, we had a great day! Our CFW family is pretty amazing! Morning crew sorry I did sleep in a bit, I got in there this after noon and knocked it out. Tony had to modify some of the rounds for logistics, but it was still challenging! I almost puked! This is a warm up just wait till my retirement WOD…. Seriously thanks again Tony thanks for the picture, i'm getting crap for it from my boy down range love it!!! Have a great day all!!!