Start your holidays start off right....
W.O.D. 110908:
4 rounds of:
30 box jumps
squat thrusters
deck squats
Rules: However long it takes you to perform the 30 box jumps, that determines the length of your other two exercises in that round.
Time each set of box jumps
Momma W.O.D.
30 minute walk/jog/run
"You must take your chance."
Box jumps and baby sitting!!!
W.O.D. 110808:
"Annie"
100 pullups
100 pushups
100 situps
100 squats
W.O.D. 110808:
10 ring rows
10 pushups
10 squats
10 rounds
"I cannot give you the formula for success,
but I can give you the formula for failure -
which is try to please everyone."
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.
