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 - SAT, 12NOV11



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:

"Body On Drugs"
    2 rounds for time:
    Rx
  • Thrusters, 95/65#, 21 reps
  • Pull ups, 21 reps
  • Cleans, 95/65#, 15 reps
  • Ring dips, 15 reps
  • Deadlift, 225/155#, 9 reps
  • HSPU, 9 reps

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