For time:
25 Handstand Push-ups
50 Toes-to-Bar
800m Run
75 Push Press (75#/55#)
150 Double Unders
Results
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WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]
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08/28/2012
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World Class Fitness In 100 Words
- 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, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, 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.
Watch for the Squatch: Upcoming Events
December 14th - 15th CrossFit Olympic Lifting Trainer Course CrossFit Marysville Marysville, WA
September 7th - 8th CrossFit Olympic Lifting Trainer Course Graham CrossFit Puyallup, WA
June 2013
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