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1.12.17 Workout of the Day

ryan Baggott
Jan 12, 2017
2 min read

Jackie and cousin Luis, complete life transformation

Quote of the Day

The L-Sit may be the most effective Ab exercise.

Athletes that can hold it for 3 minutes subsequently find all other ab work easy.

-Goach Glassman

BATTLE OF THE CLASSES. TODAY (IN CROSSFIT) WE WILL BE HOSTING A FUN IN-HOUSE CLASS COMPETITION. The BEST CLASS AVERAGE GETS BRAGGING RIGHTS.. SO GET TO YOUR CLASS AND KICK 13.2'S ASS!

CrossFit

OPEN WOD 13.2

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 75 pound Shoulder to overhead, 5 reps 75 pound Deadlift, 10 reps 15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps 95 pound Deadlift, 10 reps 15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 55 pound Shoulder to overhead, 5 reps 55 pound Deadlift, 10 reps 15 Box jumps, 20" box

Conditioning 400 m run x4 with 1 minute rest between runs

Midline Conditioning a.) 3 Rounds, NOT for time: 25 GHDSU + 1 MINUTE overhead KB hold

OR

b.) accumulate 3 minutes L-Sit

ICT

WOD 1: 10 MINUTE AMRAP OF

10 DL (135/95)

10 HRPU

REST 2 MINUTES

WOD 2:10 MINUTE AMRAP

10 WEIGHTED ABMAT SITUPS (45/25)

10/8 CAL ROW