Workout of the Day: Thursday 10-25-2012

Strength WOD: EMOM 8:00…. then after 8:00 to find max Snatch. (record max)

  • 1 Power Snatch
  • 1 Hang Squat Snatch


METCON: “Upside-down Karen” (Max time = 15:00)

  • 150 Wall Ball Shots (stop every minute a do 6 Handstand Push Ups)

Scaling Groups: A: 75 WB, B: 115 WB, C: Rx


CrossFit Basics: 5:30p, Topic: Rowing, Kettlebell Swings

WOD: 4 rounds, 1:00 each station

  • Rowing (for calories)
  • Push Ups
  • Kettlebell Swings
  • Rest


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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