Saturday 01.21.12

And the girls in the box go up and down...

One more week until the Iowa City-Cedar Rapids CrossFit Throwdown. Be sure to sign up on the bulletin board if you want to compete. Additionally, the rules and prizes for February's 30-day Paleo Challenge are coming next week. We think participating fully will be well worth your while.

Saturdays are choose your own adventure. We've got a hero and his ladies to choose from. Let's get to work!

WOD Choices:
"Nate"
20 min AMRAP
2 muscle-ups (or 4 pullups + 4 ring dips)
4 HSPUs
8 KB swings (70/53)

"Mary"
20 min AMRAP
5 HSPUs
10 pistols
15 pullups

"Jackie"
1000 m row
50 thrusters (45#)
30 pullups

"Fran"
21-15-9
Thrusters (95/65)
Pullups

Add "Annie" to any WOD (50-40-30-20-10 doubleunders and situps)