WOD 03/10/11

Jake WODs

crossfit, fitness, gym, richmond, front squats, elements, girls
Today’s WOD:

Bent Over Dumbbell Row


Thrusters (95#/65#)
Ring Dips

Advanced WOD:

Southeast Regionals WOD from 2010

8 Rounds:
2 Snatches (145#/85#)
4 Push Presses/Jerks (145#/85#)
6 Chest to Bar Pull-Ups
200M Run

Times for the top men and women.

Things to make you go hmmmm… We measure almost everything you do at the gym, whether it be on a clock or by weight moved. It’s to keep you accountable and so you can track your own progress. Everyone wants to be a winner, but here’s the thing, no one really cares if you finish first in a workout, but everyone cares if you cheat or miscount your reps. If you go so deep into the dark exercise hole that you can’t think or count properly, get someone else to count for you. Simple problems, simple solutions. Do things right in the gym so that you accrue the maximum benefits.