Friday, January 9

“Character begins with calm. Not the absence of emotion - but the ability to return to center when everything around you spins. As the seas get rougher, the captain gets calmer.” - Ben Bergeron

Announcements:

• For future daily WOD announcements, sign up for the daily emails from CrossFit.com (scroll to the bottom of the page to sign-up).

• Hey, CrossFit has an app. Download it. It has a free “Progress” tracker where you can log tons of 1 rep maxes and/or wod scores/times for tons of CF workouts. If you’re looking or an easy way to keep up with all the data you’re creating in the gym, this is a good option.

• If you’re up for spending a little bit of money each month, I recommend the “Beyond the Whiteboard” app. It has a ton more functionality, is easy to use, and the daily CrossFit workouts are pre-loaded into the app!

• After you do that, get off your phone! Real life is way more interesting.

WOD

rx

3 rounds:

On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows

1:30 rest

On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges

1:30 rest

intermediate

3 rounds:

On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps knees-to-chest

1:30 rest

On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps walking lunges

1:30 rest

beginner

3 rounds:

On a 1:00 clock:
Bear crawl (50 ft)
Max-reps hanging knee raises

2:00 rest

On a 1:00 clock:
Bear crawl (50 ft)
Max-reps walking lunges

2:00 rest

Skill Work

Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts