Mobility WOD

WOD:
Five rounds for time of:
5 Deadlifts (275 lb./205 lbs.)
20 Burpees
100ft. Farmers Carry with 1.5 pood (53 lb.) Kettlebell in each hand (Girls, 1 pood-35 lb.)

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Twelve Days of CrossFit Christmas
On the third day of Christmas, my CrossFit gave to me….

Three Deadlifts,
Two Muscle Ups, and
A HERO AND A GIRL’S WEEK!

On the forth day of Christmas, my CrossFit gave to me…….

(FINISH THE VERSE! Post to comments.)

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Every CrossFitter needs a pair of rings? Why? So you can do this:

Ok, maybe rings will help you do muscle ups, ring handstand pushups, ring pushups and more! There are several types of rings to choose from:

Rouge Fitness

Again Faster

Ring Training

Another great item, similar to rings, is TRX Suspension Training. Designed by a Navy Seal, TRX is a great tool to add to your training. There are several exercises you can do with TRX, and the best part is, the system is mobile, so it’s great for those of you who travel. I have a friend who is a TRX trainer and put me through one of the WODs – it’s no joke!

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Media:
Friday WOD, December 3, 2010

12 thoughts on “Friday WOD, December 3, 2010

  • December 3, 2010 at 7:45 am
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    17:12 Rx

    Finished last, like a boss.

  • December 3, 2010 at 10:12 am
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    But see, you did it RX Eric.. like.. a beast. Ryan changed it, what was the guys weight? Girls was 185#.

    11:45 155# Fast heavy DL scared us.. ok ME. And Miles says “As strength increases, fear decreases!” Whatever. 🙂

    If anyone wants to join me, Nick and whoever else, we are going to do 100s every Friday. So…

    1st Friday: 100 sit ups for time
    2nd Friday: 100 air squats for time
    3rd Friday: 100 push ups for time
    4th Friday: 100 burpees for time
    If there’s a 5th: 100 DU for time.. for Nick.

    AND… we were talking on our run yesterday about making January “Paleo January”. We should all do it together. 🙂

  • December 3, 2010 at 10:22 am
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    16:48 RX

    Nice 9:00 class. Saw some faces we don’t normally see.
    I think I’ll save the 100 sit-ups for time till this afternoon.
    “Paleo January” sounds great. Can I suggest starting with some basics for us newbies and build up?

  • December 3, 2010 at 1:12 pm
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    16:06 with 245#

  • December 3, 2010 at 2:18 pm
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    12;55 @ 225#…fun WOD. Good to see T-Lo and Scotty Mac in the house.

  • December 3, 2010 at 2:43 pm
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    I’d be up for trying a paleo Jaunuary. That’s when I get my cast off.

  • December 3, 2010 at 6:20 pm
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    11:58 315# deadlift

    100 Situps – 2:57

  • December 3, 2010 at 6:45 pm
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    Hey I just wanted to thank everyone again (especially Kristen and Summer) for the great send off on Tuesday. I’ll miss training and hanging out with all of yall…except Ronin of course.

  • December 3, 2010 at 6:54 pm
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    11:59 unfortunately not Rx, 225#.
    2:29 sit ups

  • December 3, 2010 at 7:18 pm
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    Andrea 100 sit ups 2:57
    Karli 100 sit ups 2:24

    Rest of work out . . . lost count . . . again. Maybe six rounds?
    Will try to remember Bison steaks for tomorrow. Intend to put in freezer. Oysters are for Ryan.

  • December 3, 2010 at 11:16 pm
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    Manton best of luck to you buddy

Comments are closed.