Monday 23 September, 2012

By 09/23/2012 wod

Beginning today we will be changing the Beginner Level WOD.  The Beginner Level WOD will be different from the All Levels WOD.  It will be the same great CrossFit programming but the workout will be focused on 1 or 2 skilled movements in order to give beginners a chance to focus on their efficiency at that movement.  If you want to know whether or not the Beginner Level WOD is right for you just ask a coach the next time you come in.

For all our Whole Life Challenge players out there: Today starts a new weekly challenge!  Check out the Whole Life Challenge blog to see what your new assignment is!

WOD

15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.

-then-

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs

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