Its super important to sign in to Wodify for every class and record your results.

CrossFit is observable, measurable and repeatable. In the 2007 CrossFit Journal article ”Understanding CrossFit,” CrossFit Inc. Founder and CEO Greg Glassman explained why data matters.

“The methodology that drives CrossFit is entirely empirical,” Glassman wrote. “We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data.

Check out this CrossFit Journal about why 'Knowing your numbers' 

WOD 03.20.17

What is your favorite winter activity?

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Thruster (10 Minutes Practice)

Work on any facet of the Thruster:
Proper
-Front Squat
-Push Press
-Combination
-Overhead Positioning

Metcon (3 Rounds for reps)

1) 3 X 5 Minutes AMRAP – 2 Minutes Rest:
10 Thrusters
20 Alternating Single Arm Hang Dumbbell Snatch
40 Double-Unders

Rx+: 135/95 & 70/50
Rx:  95/65 & 50/35

Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it.

-Start each workout from the beginning

Cash Out

800M RUN OR ROW

Out of Town WOD

FOR TIME: RUN 1 MILE, LUNGING 30 STEPS EVERY MINUTE

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