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 - TUES, 6SEPT11






Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:


  • Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension
  • Pull-up
  • Dip

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
L-Sit 3X10 sec hold
WOD:
DIANE
21-15-9 rep rounds for time:

Advanced*
  • Deadlift, 250/175#
  • Handstand Push up
    *Body Armor

    Rx
  • Deadlift, 225/155#
  • Handstand Push up

    Intermediate
  • Deadlift, 185/120#
  • Handstand Push up, Bands/Pads

    Novice
  • Deadlift, 155/95#
  • Handstand Push up

    Followed By:

    Skill:
    Hollow Rock 3 X 10 sec

    Post time or rounds to comments.


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