Monthly: January 2012

WOD:

• 4 min calorie row
• REST 4 minutes
• 4 min AMRAP
• 10 box jumps #24/20
• 10 pulls ups
• REST 4 minutes
• 4 min AMRAP
• 5 burpees
• 5 thrusters #95/65
• REST 4 minutes
• 4 min AMRAP
• 30 double unders
• 15 butterfly sit ups

WOD: 3 rounds for time

• 500m row
• 15 bottom release push ups
• 25 kb swings $70/53

Calm yourselves… I know it has been 7 very long days waiting anxiously for swaglicious segment. Here goes… Today’s topic .. SHOES!

THESE SHOES ARE A NO NO!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THESE SHOES ARE RECOMMENDED:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shoes make a difference in your PERFORMANCE!

We sometimes overlook the fact that we are all CrossFit athletes and as athletes, looking the part helps play the part. Invest in your sport and get a pair of sport specific shoes. Need to find a store, ask a coach!

WOD: “mini Murph”

• 1/2 mile
• 50 pull ups
• 100 push ups
• 150 squats
• 1/2 mile

WOD: 3 mins on, 3 mins off

3 rounds of:

• 300m sprint
• KB swings #53/35
• max pull ups