Thursday, December 29, 2011



Warm Up/Part A.
3 Rounds
8 Toes To Bar
12 Push Ups
16 Lunges
20 Double Unders
Timed Or Not Scale Back The Reps As Needed

B. Part
Bench Mark 1-Surprise!
Death By 10 Meters
Sprint 10 meters the first minute, 20 meters the second minute, 30 meters the 3rd, etc until you can no longer keep up on the minute.

I've Been Getting Questions About Getting The Weight Over Head For The Over Head Squat-There Are Few That Do It More Impressively Than This Guy-He Took 3rd This Year At The CrossFit Games

The Gold Standard For The Over Head Squat Is Body Weight  For 15 Reps-Here Is  A Great Video Of That.


Mark Lee said...

We will be opened at 11:45 for weigh ins on Saturday. Teams Will be announced and we will do benchmark 2! The Challenge starts Monday!

Annmarie said...

What about us poor worker bees who have to work on Saturdays?

Dana said...

Sarah, just count me in for paleo challenge. Ron is unable to do the weekly wod challenges. See you Sat.

Mark Lee said...

Annmarie, you will have another chance to do the benchmark WOD this week.

ErinM said...

Cool videos