1.19.17 Workout of the Day

Throwback Thursday Austin V.

"I was sent this yesterday by my sister (middle pic). I still struggle daily with trying to eat right but damn have I come along way. I'm so disgusted with myself for getting this bad and I will never go back. I sure needed to see this for some extra motivation. My heaviest weight was 260 lbs. and dropped to 180 lbs. Thanks to CrossFit I added 20lbs of muscle and in the best shape of my life."- Austin V.

--IN HOUSE COMPETITION TODAY. EVERY CLASS WILL PARTICIPATE IN THE OPEN WOD 12.1. WE WILL TAKE THE CLASS AVERAGE FOR EACH CLASS AND SEE WHICH CLASS IS THE BEST OF THE BEST TODAY. SO.. YOUR SCORE COUNTS! LETS HAVE SOME FUN WITH THIS!--

12.1 OPEN TOP Finishers

Scott Panchik 161 reps

Kristin Clever 143 reps

CrossFit

WOD: OPEN WOD 12.1

7 minute Max burpees to 6 inch target.

*Everyone today will complete jump and touch rings or the rack above you for each rep to count.*

SKILL conditioning:

EMOMx15 (:30/:30) Min 1: Barbell Overhead Walking Step out (45/35) Min 2: Max Muscle-ups / Pullups Min 3: 50 Double-unders

Midline: 2 sets of 20 GHD reverse Hypers

+ accumulate 2 minute L-SIT

Cooldown: 5 minute light jog

CrossFit

WOD :OPEN WOD 12.1

7 minute Max burpees to 6 inch target.

*Everyone today will complete jump or the rack above you for each rep to count.*

WOD 1:

With partner complete 10-9-8-7-6-5-4-3-2-1 of

DL (155/105)

100 sprint

**This is a 10 Round workout/person. Fist round is 10 DL + 100m run., while partner rest, than partner B completes 10 DL +100. Second round is 9 DL +100 m run etc.

Midline: Coaches Choice