The Spider Zombie

This WOD came from our friends over at CrossFit Forrest in California.  It consisted of:


  • 800m run.
  • 21-15-9 of:
  • wall balls 20/14 lbs
  • Kettle bell swings 1.5/1 pood
  • 800m run.

spider zombie from Scott Thiele on Vimeo.


Great training for the tough mudder next weekend.  And speaking of the next weekend for those that will not be joining us on that epic event there is a great benefit that CrossFit Rockford is hosting on July 23rd.

If you are not making the tough mudder please head down to CrossFit Rockford and show some support for brave Kate Foster!