North Bend CrossFit: WOD 11.13.14

Thursday, November 13, 2014

WOD 11.13.14

Every 90 seconds, for 15:00 minutes:

Hang Snatch + Snatch + Overhead Squat

AMRAP in 12 minutes:

3 Thruster 95/65#

6 Box Jump 24/20"

9 Ring Dip

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World-Class Fitness in 100 Words:

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

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Thursday, November 13, 2014

WOD 11.13.14

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