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Sumo dead-lift high-pull burpee ladder up and down (from 1 to 10, then back down to 1 again)
CrossFit trainers get sick too! Today I scored a personal best on "Fran" => 21, 15, 9 reps of: 95lb thrusters and pull-ups. I am excited because when I first started with CrossFit my pull-up max was 2 reps. Today I completed this workout in 4:35. Then I puked in the shower.
"Jones Worthy"
6 rounds for time of:
Exercise RD1 RD2 RD3 RD4 RD5 RD6
Squat 80 64 50 32 16 8
2 arm KB Swing 40 32 25 16 8 4
Pull-ups 20 16 12 8 4 2
Regularly scheduled sessions are still held if raining. For those of you worried about getting sick; there is no empirical evidence supporting the myth that cold, wet weather is a direct cause of illness. Flue season occurs in the winter due to a number of contributing factors. Many virus do better in cold weather and the winter months are usually when people spend more time indoors. It's a matter of simple probability. Actually, on a cold, wet day, you are less likely to catch a virus training outdoors at CrossFit than you are huddled inside. A big thank you to all those who made it out today:)
Complete as many rounds as you can in 20 min:
Run 200 meters
20 sit-ups
20 push-ups
20 box jumps
REMINDER: Training sessions are still held on designated rest days. WOD's are posted in 3 day bursts, however training is held daily. 3 days on, 1 day off is a great way to set up your WOD schedule. However, everyone tends to be on a different schedule. For this reason, we hold training daily. This post is directed toward all new and perspective members. There has been some confusion in the past. Have a good one!
3 rounds for time of:
12+12 One-arm overhead walking lunges
12 Knees to elbows
50 sit-ups
200m run
"The Mark Twite"
10 pull-ups
20 KB swings
30 box jumps
40 push-ups
50 sit-ups
60 burpees
10 pull-ups
These 60 burpees are going to hurt!
"Cindy"
For 30 min:
5 pull-ups
10 push-ups
15 squats
The goal is to perform one round every minute for a total of 30 rounds!
(KB Master!)
Anyone who completed "Barbara" yesterday needs this one!
(Showing signs of a high intensity Sat WOD)
