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.
What is your favorite winter activity?
5 Minute Jump Rope
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
30 Russian Twists
Thruster (10 Minutes Practice)
Work on any facet of the Thruster:
Metcon (3 Rounds for reps)
1) 3 X 5 Minutes AMRAP – 2 Minutes Rest:
20 Alternating Single Arm Hang Dumbbell Snatch
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
800M RUN OR ROW
Out of Town WOD
FOR TIME: RUN 1 MILE, LUNGING 30 STEPS EVERY MINUTE