Workout of the Day (WOD)

Monday 10/17/11

Jess "forgot" that she said she'd workout in a dress.  Well she made up for it last week.  Here are a few shots of her in action.


And after the workout even in a dress, kids must play on the monkey bars.

Now that we have all the White Boards up, we will start a top times scoreboard that will be kept up all year long with benchmark CrossFit WODs, CFIB WODs, row times, run times and other bench marks we establish.  We will start this week with a CrossFit Benchmark WOD we haven't done in a little while.  we will run this WOD in 2 heats with a person counting a partner when they go. 


3 Rounds for Time

Run 400m

21 KB Swings (55/35)

12 Pull-Ups

In order for a time to be put on the year long White Board, the reps must be counted and verified by someone else and it must be done Rx.  I know what you're wondering.....Do I have to wait for a wod to be programmed for me to go for the big board?  ans.  Yes, then after a WOD is scheduled you can do it again , re do it, make it long as it doesn't interfere with the other classes you can do the workouts again.

I know what you're asking now.  Can I do the same WOD over and over again.  ans.  If it's that important to you, then yes you can do a WOD as many times as you like after it's been programmed in the gym and everyone has had a go at it.

Some may think a person doing push ups where they kiss their biceps is a bit douchie.  But Crisco doing clapping, jumping bicep kissing push ups in front of a super tiger is Awesome

Today's Workout

Tomorrow's Workout