WOD 04/21/11

Jake WODs

crossfit, fitness, gym, richmond
Today’s WOD:

Front Squat
3×3 @ 85%


2 Rounds:
400M Run
40 Box Jumps

Advanced WOD:

CrossFit Open 2011 WOD 5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power Cleans (145#/100#)
10 Toes to Bars
15 Wall Balls (20# to 10′ target/14# to a 9′ target)

We’re only a couple days into our nutrition challenge and I hope things are going well for everyone. As you should all be well aware, there are 2 components of measurement for the challenge: the first is change in body fat percentage and the second is workout improvement. You take care of the nutrition component by making and eating the meals that Kat meticulously prepared for the recipe book and you take care of the CrossFit component by CrossFitting. It may seem obvious, but you get better at CrossFit by CrossFitting (and honing your flexibility and mobility). Be consistent at the gym and come in every day that you can. Every day that you miss is a day you aren’t improving. We love seeing you… don’t make us sad by missing days.

Important side note: there is no cookout this weekend. We will be hosting the cookout after the final Open workout, which will be next Saturday, April 30. Stay cool out there.