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Tuesday 103

Published on October 7, 2008, by in WOD.

CrossFit: 2 – Block runs (1.5 miles) for time (weather dependent) or 10 – 400 meter sprints and stairs, 1-minute rest between each one.

Elements: 1 Block run (.75 miles) for time or 6 – 400 meter sprints and stairs, 1-minute rest between each one.

Fundamentals: 10 sets of stairs.

Road Warriors: 4 sets for time of the following: 400 meter sprints, 50 situps, 50 superman back extensions.

CrossFit Kids: Block runs and stairs.

Super Frogs and Leap Frogs: Same as level -1

Tree Frogs and Tadpoles: Stairs with Ms. Leilani

Speak Softly and Be Fit: Janice the reigning CFBV Champ and the mother of three beautiful CF Kids.

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