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, 17DEC11






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: 12 Days of Christmas* For Time:
  • Station#1 one rep followed by
  • Station#2 two reps then back to Sation#1 for one rep followed by
  • Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
    *Continue this sequence until ALL 12 stations are complete.

  • Deadlifts, 225/155#, 1 rep
  • Ring dip, 2 reps
  • Pull ups, 3 reps
  • Burpees, 4 reps
  • Thruster, 95/65#, 5 reps
  • SDHP, 95/65#, 6 reps
  • KBS, 1.5/1 pood, 7 reps
  • Box jump, 24", 8 reps
  • Push up, 9 reps
  • KB snatch, 1.5/1 pood, 10 reps
  • GHD Back extension, 11 reps
  • WBS, 20/15#, 12 reps
*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Saturday. Post load/time or rounds to comments.

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