WOD

5K Row

Rest 5-10 min then do:

7 max time L-Sits

Workout of the Day

How Many WOD's can you think of?

Snatch
3-2-1-1-1

Then
As many rounds as possible in 15 minutes of:
5 Box Jumps
10 Kettle Bell Swings
15 Double Unders

*provided by CF Agoge

REST DAY

Make -up any missed WODs

Box development notes

1. Turf is installed, cleaned Monday

2. Pull-up Bar is going in Today

3. We will begin to “stock the box” tomorrow

4. I will be driving to NE to pick up majority of CrossFit DM equipment tomorrow

One of my favorite videos:

WOD

“Grace”

30 Reps for time:

135lb Clean and Jerk

Rest 5-10 min, then:

Tabata: (20 sec work 10 sec rest for 4 min) Each of the following

Squat

ABMat

Below is a video for all my Football enthusiasts, this is taken from the CrossFit Journal. This video emphasizes that even NFL caliber athletes are drinking the “kool-aid.” CrossFit stands alone when it comes to strength and conditioning.

CrossFit PIA

Workout of the Day

3 Rounds for Time:

9 Sumo Deadlift High Pull

15 Back Extension

21 Pull-up

5-10 min rest, THEN:

Bench Press

1-10-1-20-1-30

Add up all six loads and post score