10-9-8-7-6-5-4-3-2-1
Man Makers
KNE
DIve Bombers
After WOD complete
Kettlebell snatches
5 rounds
10L,10R
Resources
Good Info
- World Class Fitness in 100 WordsEat 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.
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Friday, December 05, 2008
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- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
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Operation Phoenix
- Help Equip our Marines.
Oh boy!!! Get ready guys! Maybe it's just ME, but I nearly died doing this...and it took me 34:23!!!!
Thanks Leslie for encouraging me and keeping time! We got to trade hats for half an hour which was fun!
Posted by: Marsha | Friday, December 05, 2008 at 04:30 PM
Anytime Marsha. I enjoyed being your time keeper. Bryan and I will give this wod a try tomorrow.
Posted by: Leslie | Friday, December 05, 2008 at 11:30 PM
OF COURSE "the boys" beat me again! Great job Rob, Seth, and Ryan! Way to fight through "the pain"!!!
TIMES:
Rob (35 lb DBs) 28:29
Ryan (30 lb DBs) 32:02
Seth (30 lb DBs) 36:46
Posted by: Marsha | Saturday, December 06, 2008 at 12:03 AM