Workout of the Day (WOD)

Tuesday 5/1/12

Spectators are inspired at regionals 

15 Big Little Things you can do in 15 Minutes

What are you supposed to do at a birthday party?  Squat your friends, what else.  Thanks Shannon


Strength:  Snatch (yes squat snatch)  newer people practice the skill/strength with weight.  More seasoned people get in 10 Heavy lifts.  ( 20 minutes)


3 Rounds

10 Pull-Ups

15 Box Jumps (24/20)

10 Chin Ups

15 Box Jumps (24/20)

How many people does it take to paint Emerald City CrossFit? 3....Mac to paint, Amy to hold the flash light(since lights weren't up yet) and Andrew to coach Amy on how to properly hold a flash light.

Getting pumped for regionals


Today's Workout

Tomorrow's Workout