Out here in Virginia we’ve had the pleasure of training with several different Crossfit Affiliates.  They’ve all been welcoming and while we’ve had a lot of fun there’s really no place quite like WCF.  We miss you guys and can’t wait to get home.  I’m deeply appreciative of a few things at WCF after seeing some different Affiliates:  How clean it is, how well equipped, the high level of coaching, and the welcoming that people experience when then come through our doors.  Oh yeah…A/C is nice too!

26/July/2011 Tuesday WOD

Bench Press 1, 1, 1, 1, 1, 1

Build up to a 1 rep max within 20 minutes.  Warmup with a set of 10, 10, 5, 3, then singles.  Then:

Amrap 5 Minutes:

20 Pushups/Sprint 200m