Day: April 25, 2011

2010-04-26 WOD

Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps

Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats

Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman

Tags Bear Crawl, Clean, Jump, Plank, Press, Squat, Superman, Tire Flip

"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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