May 28, 2007
July 1, 2007

6 Overhead Squats
9 Box Jumps
12 Pushups
15 KB Swings

Max rounds in 30 minutes
Done in 4 person teams

Winning team of Adrienne, Paul, Joe and Justin completed 13 rounds.



  1. F2 says:

    Good video today on push-up standards on the main Crossfit site.

  2. Moondog Mai says:

    I agree, the push-up video was definitely a keeper.

    Going off topic…Tom! You’re neglecting the blog! I need more CFDC updates!!

  3. John Frazer says:

    Sunday’s WOD was one of those that gets scary about 5 minutes in but isn’t so bad once you hit your pace.

    Didn’t realize the winners got 13 rounds–what weight KB were they swinging? I didn’t notice.

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