Workout of the Day (WOD)

Wednesday 5/25/11

Strength:  20 minutes to find your 1RM in Front Squat


15 Power Cleans (155/105)

30 Box Jumps (20 inches)

10 Power Cleans

20 Box Jumps

5 Power Cleans

10 Box Jumps

Remember that balance between trying to do a RX in a WOD and keeping the intensity high that we want to reach in the WOD's. By keeping up the intensity and limiting the rest time, this is how you will see better results in shorter periods of time.  This doesn't mean go too light so you can go fast and not get that CrossFit Intense feel, find that sweet spot for yourself.

We have people taking lots of trips this summer, please take pics, CrossFit, play games, relax, rest and have fun.  Then send us a picture of the fun you're having.  Here are some pics of Brad, McWODsley and Beth from recent travels.

Brad doing Luggage OH Lunges at the airport

Here is beth knocking out some push ups

The next three pictures are of McWODsley.  The first two are Ricky playing but the third one, I am pretty sure, is a younger picture of Ricky from his childhood.

Uhhh Ohhhh Valery and Matt got the top time in WOD 1 yesterday.  I think this is Matts first top score for the gym.  Good job. Bad A$$!!!!


Wow this post is getting long, but one more thing.  With all the Muscle Up work, here is a good video on doing strict muscle ups.  It's what we work on in class but hopefully seeing this will help something click.  Keep up the hard work. 

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