CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 25APR11




Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

    Followed By:

    Strength:
    Squat, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

    Followed By:

    WOD:
    AMRAP 10 Min of:

    Advanced
  • Ring Push ups, 15 reps
  • AbMat Sit up with PVC, 12 reps
  • Pull up, 10 reps

    Rx
  • Ring Push ups, 10 reps
  • AbMat Sit up with PVC, 8 reps
  • Pull up, 6 reps

    Intermediate
  • Ring Push ups, 8 reps
  • AbMat Sit up with PVC, 6 reps
  • Pull up, 5 reps

    Novice
  • Ring Push ups, 5 reps
  • AbMat Sit up with PVC, 5 reps
  • Pull up, 5 reps

    Post load/time or rounds to comments.

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