North Bend CrossFit: WOD 4.7.14

Wednesday, April 9, 2014

WOD 4.7.14

12 minutes to build a Heavy Jerk or Push Press

"Wood" http://www.crossfit.com/mt-archive2/008043.html

5 Rounds for time of:

- 400m Run

- 10 Burpee box jump 24/20"

- 10 Sumo Deadlift High Pull 95/65#

- 10 Thruster 95/65#

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

North Bend CrossFit

The Box

Wednesday, April 9, 2014

WOD 4.7.14

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