Monday 03.12.12

Joe sits up and reveals the truth about CrossFit.

It's a new week, Warriors! After being knocked down by a head cold, and a brief trip to windy, dusty Nebraska, Sarah is ready to get back into her daily "Annie" routine. We hope your doubleunders are seeing improvement from your efforts because you will need them today as we start up our 15 day work capacity cycle. Now that you're stronger, after our 15 day strength cycle, let's see how much we can increase your power output. The heavier and faster you go, with full range of motion, the greater your work capacity.

And for fun times and good memories, check out WCFM's brand spanking new YouTube Channel. We'll try to capture more moving action in the future and upload it on a (semi) regular basis. We also went through our digital archives and uploaded some more pics to our Picasa albums as well.

WOD

Warm Up:

Run/Row 400 m

15 burpees

--

3 Rounds:

10 OHS (115/75)

50 doubleunders

-- 2 minute rest --

4 Rounds:

60 sec Farmer's carry (53/35)

15 back extensions

15 situps

15 wall balls