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!
Posted by BDub | June 29, 2009, 10:10 amGreetings 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!
Posted by Dan | June 29, 2009, 11:44 amSo good to be back!! Fun WOD today….Danell you missed the hand stands!
Posted by Melissa Clark | June 29, 2009, 1:10 pmDan eat lots of POI and raw fish for me bruddah…ho how I miss the Hawaiian food. See you when you get back. Aloha!
Posted by Chad | June 29, 2009, 1:30 pmCould 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.
Posted by Victor | June 29, 2009, 3:38 pmRun 1 mile jog at the beginning of the WOD (fairly easy pace) and finish the WOD with a faster 1 mile run.
Posted by Christian | June 29, 2009, 5:14 pmthis one crushed me; totally spent after the kb-swings. … nurse!
Posted by rambo | June 29, 2009, 7:09 pm