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.
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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