Tuesday, January 6

“Your surroundings set your standards. Your environment matters. Make it easier to follow through and follow your commitments. Remove junk food from your home. Join a gym that you pass on your commute. Surround yourself with people who value and act in alignment with your goals. Leave your phone in a different room when going to bed.”

- Ben Bergeron

Announcements:

• As we’re now following CrossFit.com programming, there are MANY resources available to you as an athlete. I’m excited to share these with you over the next few days.

  • First off, our daily WOD and programming is available for view on the main CrossFit.com site, which has tons of videos, descriptions, scaling options, variations, at-home versions, etc., that will accompany what we’re doing in the space each day.

  • Bookmark or reference www.crossfit.com/workout as an excellent resource to accompany your prep for each class. Then click on the day you want to explore and learn more about. From the main crossfit.com site, just go to “workouts,” and then “workout of the day” to get to the same place.

  • Enjoy!

WOD

rx

For time:
2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (35/50 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

Score: Total time

intermediate

For time:
2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (20/35 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

Score: Total time

beginner

For time:
1:00 plank hold
20 box step-up overs (12/20 in)
100-m DB farmers carry (10/15 lb)
1:00 plank hold
15 box step-up overs
100-m DB farmers carry
1:00 plank hold
10 box step-up overs
100-m DB farmers carry
– Use two dumbbells.

Score: Total time

Skill Work

Post-workout accessory
8 sets:
:20 push-ups
:10 rest