Thursday, January 31st, 2013

The 2013 CrossFit Games Open Registration is now up and Running!  Register HERE as soon as possible.  It's a great time, a fun challenge and awesome opportunity to see where you are at in your progress. We hope all of you will sign up and do it with us!

 Pre-WOD:  Dynamic Stretching

WOD:  "No Easy Day"

Each of these movements is taken from a Hero WOD dedicated specifically to a Navy Seal.  There's no significance as to why I programmed this WOD today, I just finished reading "No Easy Day" and find the work that these soldiers do remarkable and thought they should be recognized.  The name of each Soldier is in parentheses after the movement.

For time:

Run 1 mile (Murph)

50 Abmat Sit Ups (McGreevy)

40 KB Swings (2/1.5) (Nate)

30 Clean and Jerks (135/115) (Glen)

30 Pull Ups (Badger)

25 Back Squats (185/135) (from the rack) (Brian R Bill)

25 Air Squats (Jason)

24 Box jumps (24/20) (Adam Brown)

21 Thrusters (95/65) (Tommy V)

12 Push Press (115/95) (Collin)

11 DB Burpee Deadlifts (45s/35s) (Tumilson)

REC:  Foam Roller