Workout of the Day (WOD)

Tuesday 6/25/13

Rae and her notes to keep the WOD clean, smooth and on good form. 

photo(72).JPG

How do you like our week of not knowing what the workout is?  So yesterday was the Deadlift & Push-Up WOD.  This is what's left, what do you think tomorrow will be? 

1.  Strength/Skill:  20 Minutes to   practice Clean & Jerk

WOD:
  6 Minutes
  At the top of each minute 3 Clean & Jerks (185/125)
  With remaining time of the minute perform max burpees

*Your score is grand total of burpees

2.  WOD:
  50 Wall Balls (20/14)
  40 Sit Ups
  400m Run
  40 V-Ups
  400m Run
  40 Toes to Bar
  400m Run
  40 V-Ups
  400m Run
  40 Sit Ups
  50 Wall Balls (20/14)

3.  Strength:  Shoulder Press week   4 de-load

WOD:
3 Rounds
8 Thrusters (135/95)
50 Double Unders
400m Run

4.  Benchmark WOD Day

WOD: “Nancy”
5 Rounds
400m Run
15 OH Squats (95/65) 

Well, at least the effort was there.  Someone took the time to get a disinfecting cloth and bring it to the chalk but then lost all motivation then walked off.  Someone almost did the best chalk clean up EVER! 

photo(71).JPG

Forget CrossFit, I'm going to become a Spin Instructor.  Ooonce Ooonce Ooonce Ooonce

photo(73).JPG