Workout of the Day (WOD)

Wednesday 12/13/17

Coach Kari's Day!!!!

Coach Kari has been training with us for about a year and just started coaching with us a couple of months ago but she's been a CrossFit Coach for many years.  So if you've come in on Wednesday evenings, you've met her. 

What you may have not known is she's trained with Jason Khalip and this past weekend she flew out to Tennessee to train with Rich Froning for the weekend, here are a few pictures from her trip.

IMG_8583.JPG
IMG_8461.JPG
IMG_8459.JPG

Here are Coach Kari's 2 Truths & a Lie:
1. In School I was voted with having the "Best Laugh"
2. My dad had me pick up and clean rocks from the field as a kid "for fun"
3. One of my nicknames as a kid was William/Willy

Here is the strength & WOD that Coach Kari put together.

Strength/Skill:
10-15 Minutes Slam Ball to Shoulder. Each person should lift a heavy ball a minimum of 10 heavy reps

WOD:
9-7-5-3-1-1-3-5-7-9
Thrusters (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95)
*20 Double Unders after each round of Thrusters

Today's Workout



Tomorrow's Workout