WOD 10.12.09

Oct 12, 2009 CrossFit WOD
Posted by crossfitproper

“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. ” ~ Winston Churchill

Saw this on Orange Coast CrossFit’s website a while back, this is insane video of a bunch of crazy talented people. Comes to show you that anything really is possible, it just takes time, patience, and alot of hard work.

What is one thing in life that has taken so long to achieve, yet you never gave up? Or something you want to accomplish, it doesn’t have to pertain just to your fitness life. Post it to the comments!

WOD

For those of you who have not done Fran, today is the day!

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

OR

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups