Day: January 12, 2011

2011-01-13 WOD

Post author By CrossFitMGM
Post date January 12, 2011
1 Comment on 2011-01-13 WOD

Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift

Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows

Tags KB Swing, Knees to Elbows, Press, Pushup, Snatch, Tire Drag

"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."

~ Greg Glassman,
CrossFit founder and CEO

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