09/08/11 WOD


Here’s some motivation for the day.  How bad do you want it???  This is not just for sports, this goes for anything.  I am always asked, how do I lose weight, how do I get stronger, how do I get better at running, how do I get better at some of the crossfit movements, the list goes on and on.  Here is your answer, the tools are placed right their in front of you!  Now, HOW BAD DO YOU WANT IT?



1.  Core Blaster, 20 reps of each movement:

Sit-ups, Leg Levers, 4 ct Scissor Kicks, Sprinter Sit-ups, Hip Rock & Raise, Bicycle Crunch, Vsits, Hollow Rocks.

2.  Dead lift (90% of 1RM) 75% x 5, 85% x 3, 95% x 1

3.  3 Rounds for time of:

25 KB Swings- 70m/53w

25 Box Jumps- 20″



09/07/11 WOD Results



Posted on: September 7, 2011admin

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