WOD December 3, 2012



The following schedule changes start Monday Dec 3:

Monday, Wednesday, and Friday 6am workouts will be WODS only.

Tuesdays and Thursdays at 6am will be metcons. 

The weekly 12 pm WOD has been moved to 11am.

“World-Class Fitness in 100 Words”, by the the founder of CrossFit, Coach Greg Glassman.

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 climb, push-ups, sit-ups, presses to handstand, pirouettes, 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. ~Greg Glassman
Workout of the Day
11/19/12 Mainsite WOD

20 Min AMRAP of:

Run 400m
And 3 Rounds of Cindy ( 1 cindy round= 5 pullups, 10 pushups, 15 airsquats)
Post times to BTW
Crossfit.com Wod Demo….
20 Min AMRAP of:
Run 400m
and 3 rounds of:
5 Kettlebell Swings 70/53
10 pushups
15 Airsquats
Post Times to BTW.
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