Each night we will post the wod’s (workout’s of the day) for the following day. Don’t look at the wod and think “I don’t want to do that” or”I’ll never be able to do that”. Come in, be positive, and give it your best effort. Remember that all workouts are scalable to your ability and I think you’ll surprise yourself.
Remember, “To be truly awesome, you have to go above and beyond the efforts of those around you, look for alternative solutions, and refuse to back down from the truth. But it all starts with showing up.” – Chris Guillebreau
Or if you are type that would rather just not know what we are doing tomorrow, then don’t look, but we are posting the wod every night so that you can know what to expect the next day. What to wear if you like specific shoes or clothing for certain activities or you will know what to look back at in your log book if we are doing a wod (such as a bench mark) that we have done previously.
So for all of you that will be coming for the first time, here it is, our “Rookie” WOD.
400m run (sub 500m row if you can’t run or the weather is bad)
40 squats
30 sit ups
20 push-ups
10 pull-ups (since our pull up bars won’t be here until Thursday, men will do 45# push press and women will do 15#)
For the experienced CrossFitters, we will have another wod today for you!
21-15-9 reps for time
Walking Lunge w/plate overhead (m-45#/w-25#)
Push-ups w/your feet elevated on a box
Med Ball Sit Ups (m-20#/w-14#)
w/ 500m row finisher
So to clarify, 21 reps of all three movements, 15 of each, 9 of each, then a 500m row to finish.
