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How do you feel after finishing a WOD – whether it’s within a time cap or not? Exhausted, proud, happy, humbled, miserable yet ecstatic? What about feeling ‘inner peace’? Yes, I feel pretty hokey using that term; but after reading this article, I can see how you could have that feeling!

I think I’ve now found my new way to describe CrossFit:
“You get a shortcut to inner peace through an ass-kicking workout. When well-being starts on the inside, the rest falls into place.”

The Now of CrossFit

All Levels WOD

Every 30 seconds for 5:00 minutes (22 total reps):

2 Banded Deadlifts @ 60% + Band

Notes: Purple Band for DL up to 200#, Blue Band for DL up to 300#, Green Band for DL above 300#


1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
100 Double-Unders

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
75 Double-Unders

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

Brian Lee

About Brian Lee

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