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Daily WOD – Oct 5, 2018

9:00 pm

Marissa Y landing a power clean!

Complete 4 rounds of 45 seconds at each station:

  • Toes to bar
  • Box jumps (24/20″)
  • KB swings (53/35#)
  • 10 yard shuttle run

Take 15 seconds to transition to the next station. Score will be total number of reps completed.

WOD Notes: It’s Friday. This is a good WOD to turn your brain off and just go!

Nutrition Notes: Day 26/40. **Only two weeks to go!!** Today’s “note” comes in video form. These two short videos provide a sneak peak into what goes on at a CrossFit Level 1 Seminar. First up, Eating for Wellness, then Eating for Performance. These videos are from the CrossFit Journal, a great source of articles and videos covering topics of interest to CrossFitters. Some are free (like these two), others require a subscription to view.

One Comment leave one →
  1. ICA admin permalink*
    2:51 pm

    5:15
    Dan E
    Keith
    Faith
    Bill
    Murray 44, 80, 103, 44 (step, RKBS)
    Danielle 217 Rx

    6:15
    Vince 260 (35#)
    Ken
    Greg 276 (26#, 12″, crunches)
    Kevin
    Kelly
    Smith
    Missy
    Vollmer
    Brian (26#, 5xshuttle, 12×12″, crunches)
    Kyle E 302 (step, tucks)
    Craig 262 (35#)
    Moyheed

    9:30
    Matt D
    Joel
    Megan
    Allison
    Robbie
    Becky
    Chris M
    Jen C
    Janet 238 (bike, russian, T2P)
    Zane
    Tom S
    Ed

    12:00
    Tina
    Daria
    Betsy 287 (26#)
    Saritha
    Catherine
    Jim C
    Filchner
    Katy
    Jesse 269 (26#, crunches)
    Christine 278 (step, russian, tucks)

    4:00pm
    Chris
    Vicki
    Kerri
    Ricky
    Steve K
    Kyle K
    Sigal
    Julie
    Caine
    Austin
    Bri
    Nik
    Ian
    Jeff
    Heather Sa
    Chris
    Jason S
    Drake
    John C
    Moira 269 (sit ups, step ups, 20#)

    5:00pm
    Boelker 305 (70 Russian)
    Ash
    Nikki
    Sabol
    Erin 245 Rx
    Lindsay
    Alex 268 (russian, 5 T2B then T2P)

    6:00
    Raghu
    Greg P
    Eissa
    Bob B
    Blythe
    Ben 220

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