11/11/13 – Veterans Day WOD – “Badger”

METCON

“Badger”

3 Rounds For Time – 30 min cap

30 Cleans (95/65)

30 Pullups

800m Run

RANT

All week we will be performing the “named” workouts from CrossFit.com.  These workouts, typically named after women or fallen heros, are great baseline WODs to perform every 90 days or so to re-assess your fitness level.  Tomorrow’s workout is a Hero WOD.  These are normally pretty brutal, so get in early to stretch and mobilize!

Speaking of which, thank you to everyone who attended today’s Mobility Clinic.  We had a great turnout and I’m looking forward to reading everyone’s feedback via this survey.

CrossFit Performance

METCON

“Badger”

3 Rounds For Time – 30 min cap

30 Cleans (95/65)

30 Pullups

800m Run

CrossFit Fundamentals

METCON

“Modified Badger”

3 Rounds For Time – 30 min cap

30 DB Cleans (35/25)

30 Ring Rows

800m Run