Oct 6-7, 2011 – WOD

Tim Walsh doing a 48″ box jump during Tuesday’s Max Effort session. Niiiice!

***Reminder*** make sure you are logging your workouts on www.beyondthewhiteboard.com. If you do not have an account, send me an email reminding me to add you to the team at ww@crossfitcrowntown.com. CrownTown pays for this service for it’s members. SMART Goal board is up and we’ll be adding our goals to it. A direct link to reaching your goals is how well you track your progress. Use it!

Lastly, I got a note from 31 Heroes and it looks like they are shipping our shirts by October 15th. All shirts are being shipped to the gym.

Skill – 10 minutes to work up to a 1RM Snatch Balance (from the racks)

WOD – Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Kettlebell swings, 1.5/1 pood
15 Wall Balls, 20/14 Pounds
Cool Down – 3 X 60 yard shuttle run, Rest 2-3 minutes between efforts

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

copyright Powered By WW, LLC

This entry was posted in Uncategorized. Bookmark the permalink.

3 Responses to Oct 6-7, 2011 – WOD

  1. Yvette Mojarro says:

    7 rnds+5C2B+10KBS rxd
    snatch balance 1rpm 80# (85# fail)
    shuttle run

  2. Rob says:

    7 10 wall balls
    14 seconds on each shuttle run with Larry right next to me the whole time!

  3. Paula says:

    6 rounds + 5 c2b + 10 KBS / Red Band for C2B

Leave a Reply