WOD
Box Squat 3x5
For Time:
5 Rounds
3 Power Snatch
5 OHS
7 HSPU
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
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- CrossFit Journal
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October 02, 2009
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July 2010
Friends of West Knox
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, 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.
We did these today and it was a killer workout. Followed by a 21-15-9 set of similar exercises followed by Tabata sprints. one word ....... SMOKER !
Posted by: noraab | October 06, 2009 at 07:05