800m for time (we will repeat this time trial in late March)
WOD; 5 rounds for time:
3 bleachers
10 pull ups
1o wall balls
Totally impressed with all of you as I had to take the day off because I am just too sore to even move today! Here Carrie, our super model, bangs out those wall balls like a champ!
Today we are working on the front squat
Then a WOD of:
10-9-8-7-6-5-4-3-2-1
Front squats
Push press
AbMat sit ups
200m run
And then the post WOD WOD, help Kaye hang the new pull ups bars!!! Now THAT’s a workout!
This is FN’ Da’Rel, a CrossFit friend from Texas. A copy of the first email I received from him is posted to comments. We have become great CrossFit pals ever since. And all the chicks LOVE looking at his photos! Rock on Da’Rel!!
If you have everything under control, you’re not moving fast enough.
-Mario Andretti
Today’s programing includes G (gymnastics) and M (metabolic conditioning.)
After a fun warmup and practicing double unders, handstand push ups and ring dips our WOD; 7 rounds for time:
Uphill sprint
5 pull ups
10 push ups
5 ring dips (or bleacher dips)
10 box jumps
Fantastic efforts this morning from everyone! I’m so pleased with everyone’s progress especially with the kips and band assisted pull ups. (See comments.) And a huge welcome to Carla who powered through her first WOD like a champ. Don’t forget to log this WOD in your books since it’s a great one to do on your own someday when you find yourself in town with nothing better to do! (No equipment required!)
