Once again, this month we’ll erase the GOALS board in the box and start fresh. What are your goals for the month? Get to the box regularly… Sleep eight hours a night… Do your first pull up… Drink a gallon of water a day… Stretch daily… Eat clean.
Regardless of your goals this month, remember to share them on the board at the gym to make yourself accountable.
Good luck setting & reaching those goals!
6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
Workout of the Day (WOD)
On a continuously running clock…
Take 20 minutes to find your 1-rep max bench* THEN…
Take 2 minutes to find your max standing broad jump THEN…
1 min max plyo push ups.
1 min max overhead walking lunges 45#/25#.
No rest between movements/rounds.
Compare to 11.18.13 and 07.19.13 and 05.08.13
*If you max early, spend the extra time doing mobility work.
And coming tomorrow…
A. Power clean: 2-2-2-2-2 work-ups, rest 3 min between sets
B. Every minute on the minute for 10 minutes: 3 power cleans (use 75% of top set part A) & 5 kettlebell swings 70/53 (you choose Russian, hybrid or American*)