Workout of the Day (WOD)

Wednesday 10/12/11

We are going to have a guest come in today.  My buddy Jon Lyon from CrossFit Bellevue will be popping into the evening class.  He's a competitve CrossFitter training serious for 2012 and president of the Ron Onyon Fan Club.  Good timing because we are doing a CrossFit Benchmark WOD, "Jackie".  I know Jackie is a strong WOD for Jon.  Soooooooo if any guy or woman beats Jon, you will get a free t-shirt and bragging rights. 

It's almost not fair.  Ashley is getting power from 2 tigers....Karen and Valery, grrrrr

Strength:  Deadlift Week 2

WOD:  "Jackie"

1,000m Row

50 Thrusters (45 pounds for men and women)

30 Pull-Ups

Time!!!! and pass out.

Derek looking strong with his front squats.

Tim looking good with the KB.

I apologize I apologize.  I've been coaching how to do squats all wrong.  Starting immediately all squats will be done like this guy, we will also need to wear tight pants, put up mood lighting and have group spotter parties.