35-30-25
Double-unders
Knees-to-elbows (Knees must touch elbows)

Knees to Elbows Demo [mov][wmv]


Okay everyone, try not to covet Justus' abs.


Crossfit Endurance wod:

3 hrs before or after the daily WOD, choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

(Today is a rest day for 6am class)

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood



Welcome Shane to Viking Crossfit!


Here is proof that you don't have to train for hours and miles to run a marathon...Read "Against the Norm." from Crossfit Scars.


Crossfit Endurance Wod: 12x20 Sprints

3+ Hours After your VCF WOD...Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint"

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"