Sandy & Lori wrap up a personal training session with a little GHD “Fun”
Today’s workout comes to us courtesy of Crossfit.com. If you’re passionate about Crossfit you should definitely check in daily at what is affectionately called “The MainSite” in the Crossfit community. The WODs at Crossfit.com have progressed and in general are loaded for competitive level athletes these days. When I started out everything was 95lbs, 135lbs, and 225lbs. Nowadays loads are more like 155, 185, and 315 for the same movements. What hasn’t changed is the great community and passionate people who are really the essence of this crazy CrossFit movement taking the fitness world by storm. Today’s WOD is courtesy of MainSite, have fun with it!
Coach Chiu is here for Olympic Weightlifting today: 10:45am, Noon, 3pm, 4:30pm, 5:30pm. All WCFer’s are welcome!
26/Jan/2011 Thursday WOD
Seven rounds for time of:
165/115.5 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48.
Strength: Do Olympic weightlifting with Coach Chiu prior to WOD. Do WOD immediately after.
Endurance: Weather permitting run 6x400m. Run with a friend and race! Today is fast. Rest as needed between. Do at least 4 hours before or after WOD, preferably after.
Gymnastics: Warmup for Oly with any one of the HSPU progressions on the Oly whiteboard.