Jeff jumping, Jason squatting and Sam swinging away!

W.O.D. 3.04.09

for 30/45/1:00
complete the following exercises:

DB Push Press
Jump Rope
Mt. Climbers
Box Jump
Air Squats
KB Swings

Something fun to watch!!! Any one competing?


"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."

-Greg Glassman


Anonymous said...

I like this WOD but 6:00am is just impossible for me.

Laura Pappas said...

Great job guys - I wimped out because it was 11 degrees at 5:30am...I was afraid of the cold!

Laura Pappas said...

I know a few of us watched SuperSize me and Fathead together, what do you guys think of this:

Anonymous said...

That is just crazy......I mean cause it was for the nuggets, if it was for a mcflurry that I would of box jumped right on to the top of the counter.

Anonymous said...

respectable sub : 1 mcflurry = 10 nuggets...

Idea for next diet challenge.

Unprocessed food diet.

Pretty straight forward, the only acceptable foods to eat are ones that are unprocessed, no cereals, ready made dinner meals, canned foods, instant soup, etc.

My professor did it this past summer and said he saw significant change in his figure and body weight.

Any takers?

Anonymous said...

i did this 2 hours ago, and i can still see the sweat stain on my floor

Aimee Lyons said...

All over some nuggets...LOL. WOW. Guess she's not a CrossFitter? huh. Mike M. good idea :-)

Laura Pappas said...

Hmm no processed foods would be hard, what is considered processed vs not, like is meat processed? cheese? Definately sounds like a summer challenge if its fruit and veggie intense.

Miranda said...

I agree Laura. I am always up for challenge. I'll do it if others sign up.