Max Effort Bench Press
Max Handstand Holds
W.O.D.
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1:00 Ball Slams
1:00 Bear Crawls
1:00 Wall Squat Holds
1:00 Pushups
1:00 Situps
1:00 Stairs
2 Rounds
1:00 Rest Between Rounds
"Our minds become magnetized with dominating thoughts we hold
in our minds and these magnets attract
to us the forces, the people, the circumstances of life
which harmonize with the nature of our dominating thoughts."
~ Napoleon Hill
LifeStyle Tip
Make Moves.
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.
Max Effort Bench Press
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