Scout aka Bear aka 6a.m. Welcome Commitee
W.O.D. 091608:
20 squats
10 situps
100 meter sprint
amrap in 10 minutes
Momma W.O.D.
21-15-9
Sumo deadlift highpulls
military press
100 meter power walk after each round
"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals."
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 climbs, push-ups, sit-ups, presses to handstand, , 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 . - - Coach Greg Glassman, Crossfit Founder.
3 comments:
J. Wells 6
H. Haron 6
K. Kimmel 4
C. Rocker 6
J. Abrams 8
j-i think your off on my counts.it was 9 rounds.
Make that J. Abrams 9.
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