WOD Saturday 12.18.2010

December 19th, 2010 |

Author: GBR

***REMINDER*** Regular class times until Thursday the 23rd when we will have FOUR TRAINING Sessions at 6am, 7:15am, 8:15 and 9:15am.

NO CrossFit Classes from the 24th-to the 26th. WODs resume with ONE training session per day at 9:30am for December 27th through January 1st.

Yes, that means we will train on New Year’s Eve AND New Year’s Day. Let’s get 2011 going with fire in our bellies.

Warm Up: 500m row, 500m ski

Skill: Push Press, Squat Box Jump

WOD: 5 Rounds for Time:

10 Push Press (135/95)

20 Squat Box Jumps (24″/20″)

Cool Down: SYJ Wall Squats, Unloaded Squat

Posted in WOD

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

WOD Saturday 12.18.2010

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