Tuesday 03.05.13

Ryan and his...bells.

Tough Mudder St. Louis prices rise again on Thursday. Check out the WCFM team details on our Facebook event page (you don't need a FB account to view it) and register today!

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Reminder:

Our membership payment policies are clearly stated on our "Pay For Classes" webpage.

"All membership dues are non-transferrable and non-refundable."

The Olympics of the CrossFit world start up tomorrow with the announcement of the first CrossFit Games Open WOD. Last year, the first CF Games Open WOD was 7 minutes of as many burpees as possible. We're going to revisit that WOD today, along with some other friendly 7 minute AMRAPs. Go hard, Warriors, and always no excuses, and no limits.

WOD

1.

7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

2.

7 minutes of:

Snatch complex (95/65)

I this workout, one snatch complex consists of the following: (1 hang power snatch) + (1 hang power snatch + overhead squat) + (1 hang squat snatch) + (1 full squat snatch).

3.

7 minutes of:

Jingle Jangles (a.k.a. 5 m shuttle run)

This workout involves alternating rounds of 30 seconds of work followed by 30 seconds of rest. Get as many jingles jangles into each round of 30 seconds of work as possible during the course of the 7 minutes.