Hang Power Clean (135/95)
Kettlebell Swings (2 pood/1.5 pood)
In between each round, you will run a 200 M sprint (yes, wear your Under Armour)
This week we are having a SCF Coaches’ Week. What this will mean is that for four days out of the week you will get a WOD named after one of your SCF trainers. The WOD will consist of the trainer’s favorite movements and workout format. Tomorrow’s WOD is my favorite movements: hang power cleans, pull-ups, heavy kettlebell swings, and runs, in the 10 down to one format. I really love longer runs, as well as muscle ups, but I had to cut you some slack somewhere! I can’t wait to see what Coach K, DP, and Shlee have in store for you. We will also be playing around with the funky new .com approach to heavy lifting this week (check out crossfit.com for the last three WODs).
On another note, on Christmas Eve and Christmas day we had 57 athletes show up for classes! While the rest of the world makes excuses around the holidays, and promises to begin a fitness regime January 1st, you all BROUGHT IT in the middle of the holiday season! I am very proud of all of our athletes for having such a commitment to fitness; and that despite the crazy looks your family members may have given you for leaving the gift-opening a it early today, you came to SCF to pay before you play! Check out some pictures from the past two WODs (BTW, today’s WOD was 5 rounds of 10 pull-ups,10 front squats @ 165/105, and 10 burpees):