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 - THUR, 19MAY11



  • Warm-up

    • Squat
    • Pull up
    • Double unders
    • Sit up
    • Push up




    Followed by:
  • Skill:LSit, 10 reps



    Followed by:
  • WOD
    EVERY MINUTE ON THE MINUTE FOR 20 MIN:


    Advanced
  • Push Jerk, 70% of 1rm 3x every min on the min
  • Max ring dips with remainder of each min for a total score at the end.
    *The jerk can be taken from rack or floor.

    Rx
  • Push Jerk, 60% of 1rm 2x every min on the min
  • Max ring dips with remainder of each min for a total score at the end.
    *The jerk can be taken from rack or floor.

    Intermediate
  • Push Jerk, 50% of 1rm 2x every min on the min
  • 5 banded ring dips with remainder of each min for a total score at the end.
    *The jerk can be taken from rack or floor.

    Novice
  • Push Jerk, 65-75/45-35# 2x every min on the min
  • 5 Jumping ring dips with remainder of each min for a total score at the end.
    *The jerk can be taken from rack or floor.


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