Pushin' thru the Pain
Danny fights for lockout during a WOD last week.
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This one is going to be a grinder so stay mentally strong and pace yourself. With this heat, remember to drink plenty of water throughout the day-not just when you’re training. 3, 2, 1…Vamos!
5 Min on the Rower
4 Min of Sit Ups
3 Min of Squats
2 Min of Push Ups
1 Min of holding a handstand
2 Min of Box Jumps
3 Min of Kettlebell Swings (men-53lbs, women-35lbs)
4 Min of Jump Rope (If you got it, 1 min DU’s-1 min jump rope for a total of 4 mins)
5 Min on the Rower
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Check out this cool video from Lalanne fitness of a WOD that took place at San Francisco’s Aquatic Park: Lalanne Fitness CrossFit workout – video [wmv] [mov]
Great WOD today! Good to see you today, Kat!
Greetings from Hawaii everyone! Nice picture… Not. What a rough workout today!! Looks like I picked a good week to go on vacation
See you all on Monday!
So good to be back!! Fun WOD today….Danell you missed the hand stands!
Dan eat lots of POI and raw fish for me bruddah…ho how I miss the Hawaiian food. See you when you get back. Aloha!
Could you recommend an alternative to rowing if I don’t have a rowing machine? I am at the station today and would like to do the wod.
Run 1 mile jog at the beginning of the WOD (fairly easy pace) and finish the WOD with a faster 1 mile run.
this one crushed me; totally spent after the kb-swings. … nurse!