Day: January 17, 2011

2011-01-18 WOD

Post author By CrossFitMGM
Post date January 17, 2011

Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups

Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges

Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps

Tags Clean, Farmer's Walk, Lunge, Rope Climb, Situp, Step Up

"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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