CrossFit No Limits

1,2,3, 3,2,1

 

 

 

 

Warm-up

3:00 min Jump Rope (light)

10 Ring Dips

15-Situps

15 KB swings

10 Box Jumps

Workout

Complete in order 1,2,3, rest 2 min. Then 3,2,1, for time.

1.  50 Pull-ups

2.  50 KB swings

3.  50 Double-unders

Results

Great picture of Dr. Rook's son, Brett training on the beach.  BEAUTIFUL!

02-19-09 WOD

For Time:

400m RTFH

21 Push Press (95#/65#)

21 Med Ball Cleans (20#/14#)

400m RTFH

15 Push Press (95#/65#)

15 Med Ball Cleans (20#/14#)

400m RTFH

9 Push Press (95#/65#)

9 Med Ball Cleans (20#/14#)

400m RTFH

Results

Diane and Charles push pressing away while Steven runs it in.

Speaking of running:  Would you attempt to run 100 miles at once?  Sound crazy?  Would you attempt it if you had only run 2 miles in the past month following only the main site WOD's? On top of that the diet during the run had to consist only of Zone proportioned foods! 

In a testament to the effectiveness of CrossFit, Greg Amundson (One of the original CrossFitters) accepted a challenge and attempted the above to prove that CrossFit is the best fitness model out there and to also raise awareness for Operation Phoenix.  Read about this incredible challenge here at the CrossFit Journal.  If you aren't a subscriber you will need to be to finish the article, but I can honestly say the Journal is well worth it.