WOD (Workout of the Day)

Day 4 of the Paleo Challenge!

Get Ready for a fun AMRAP:

AMRAP in 20 min:

400m run

10 pull ups

10 kick ups

10 back squats

Good work everyone especially with the snatch practice.  Welcome Jackie and Lisja!

Day Three of the Paleo Challenge.  Share your wins!

Warm up

Skills including reviewing the deadlift and SDHP.

“The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to ‘rev up’ your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.  The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. If you want to get stronger, improve your deadlift.”

-The CrossFit Training Guide

WOD: Tabata Fight Gone Bad

8 rounds of 20:10 in each of the following:

SDHP

Box Jump

Push Press

Wall Balls

Row (sub jump rope)

Everybody loves Tabatas AND Fight Gone Bad so this workout was a favorite!  Nice efforts everyone! A huge welcome and congrats to Kathleen for completing her first phase of Basics.

Warm up & Running drills

WOD: 5 rounds for time:

3 bleachers

15 Push Ups

15 Kettlebells Swings

15 Sit ups w/AbMat

Erin and Lisa attacking the WOD (I won’t mention how many minutes Sheila creamed you by!)