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 - MON, 27FEB12



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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch
Snatch 5x3 each @ 75-80-80-85-85%% 1RM Followed By: Strength: Front Squat 5x3 each @ 75-80-80-85-85%% 1RM Followed by: WOD: FGB...WTF??? 21-15-9 Rep Rnds For Time:
    Advanced*
  • Rx *With a Vest



    Rx
  • WBS, 20/15#
  • SDHP, 75/55#
  • Box Jump, 20"
  • Push Press, 75/55#
  • Row, Calories


    Intermediate
  • WBS, 15/12#
  • SDHP, 65/45#
  • Box Jump, 20"
  • Push Press, 65/45#
  • Row, Calories

    Novice
  • WBS, 12#
  • SDHP, 55/35#
  • Box Jump, 20"
  • Push Press, 55/35#
  • Row, Calories
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