Monday, January 2, 2012

Tuesday 120103 Baseline and More

Welcome to your first WOD at the Hut for 2012!  We get right to it in the new year and begin with CrossFit baseline.  Perhaps you have recently joined us and in that case, it might not have been too long since hitting this quick row+body weight race.  Most of you have not done it is months or even years... or maybe never!
We will also do another short one... two really short WODs with a break in between.  Don't worry about the resolutions, the promises and commitments for the new year... Pick back up with your HABITS and we will get on track with record keeping next week.  Welcome back... ease in and get to work :)
Some BIG gains to finish off the old year... on to more PRs in 2012.
Tuesday's WOD: class times at 6am, 9am then again at 4pm and 6pm.  Kids Class at 3:15pm
CrossFit Baseline WOD for time:
500m row
40 Squats
30 Abmat Situps
20 Push Ups
10 Pull Ups
For time, 21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 50#
Right-arm Dumbbell snatch, 50#
Knees to Elbows
Jumping split lunges
Post times for each part to journal and chalkboard... baseline time goes on PR/Max Board too.

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