Crossfit WOD

Crossfit WOD? SWOD aka Strength Work out of The Day 3x 5 OverHead Squat Good, Far back, Far Forward WOD aka Work out of The Day 50 Push Ups / *Ring Push Ups 40 Russian Twists (SLOW !) (25/15) 30 Box Jumps (NO BOUNDING with Step Down) 20 Toes to Bar 10 Manmakers (45/25) [caption id="attachment_568" align="alignnone" width="179"] Jon rides his bike[/caption] Great job everyone! Our members are motivated and work really hard. We are enjoying training all of you. Thank you for spreading the word about our facility. Everyone has been so supportive and we would like to thank you by giving you the best coaching on the island.   Diane WOD SWOD * Competitor* 6mins of Max Unbroken Double Unders Performance: 45 sec ON/15 sec off for 6min Single Unders Goal: Work on neutral body position and minimizing jump [caption id="attachment_559" align="alignnone" width="300"] Kelley hitting the rope[/caption] WOD Diane 21-15-9 Deadlift (225/155) Hand Stand Push Ups Chris Spealler does The Diane in 1:52 * Yes, the judge sucked because they missed quite a few no-reps. Still amazing though.]]>