Happy Birthday Geoff Mahar & Madelaine Checchia!
WOD:
Strength - Shoulder Press 3x3
For Time Complete:
50 Burpees
20 Push Press @ 70% 1RM (you are not allowed to use a rack. You will have to be able to clean it from the ground)
50 Burpees
WOD Monday
“The Chief“
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
What Makes CrossFit Different??
World Class Fitness in 100 Words!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
