Burton & Nick at the oars.
0730h MetaBlast WOD: “Thursday All Over Again”
We stole this little gem from Brian’s Thursday night crew – great wod:
21 – 15 – 9 reps for time of
Over Head Squats (Boys 95# / Girls 45#)
Row (for calories)
Cool Down Ab Work:
Max time L-Sits
Max Glute Ham Sit ups
Max Ab Mat Sit ups
0815 Power WOD
For max weight (and solid form!):
Muscle Snatch 3, 3, 3, 3, 3
Snatch 1, 1, 1, 1, 1
Record & track your CrossFit performance!!
On the CF Message boards, we found this excellent site to log your CF performance, includiing all the benchmark wods (Girls & Heros) and CF Totals & Oly Lifts and Rowing times. Awesome work by Bill Patton & George Munce – CrossFitters.
Click here to register & start recording: LOGSITALL