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, 27OCT11




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:

WOD:
    NASTY GIRLS 3 rounds for time of:
    Rx
  • Squats, 50 reps
  • Muscle ups, 7 reps
  • Hang power cleans, 135/95#, 10 reps


    Intermediate
  • Squats, 30 reps
  • Jumping Muscle ups, 5 reps
  • Hang power cleans, 95/65#, 10 reps


    Novice
  • Squats, 25 reps
  • Pull up/Ring Dip, 6 reps each reps
  • Hang power cleans, 75/55#, 10 reps
Post time, rounds or load to comments
Nasty Girls...[wmv]

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