WOD 11.1.09
Nov 30, 2009 CrossFit WOD
“When it comes to eating right and exercising, there is no “I’ll start tomorrow.” Tomorrow is disease.” - V.L. Allinear
First day of December! Wow the last month of 2009 already?!?
Take a look at the picture below. I guess you could say we have all evolved from the typical Globo Gym setting. All of us have realized it is such a waste of time to sit at the gym for hours and do super sets and calf raises. Instead we CrossFit. Functional fitness does not include an escalator. It involves the hard stuff like running 5k’s and doing pullups. I’ve said it before and I will say it forever, get comfortable with being uncomfortable. Everything we do at our box translates over to the real world. When are you ever going to see curls in real life? Maybe to drink a soda, but thats about it. Now when will you dead lift something or do a squat in your daily lives? All the freakin’ time!
These movements and workouts aren’t here to just to look good and impressive on the internet. They actually make you stronger. Things like isolation movements may make you look like a chiseled statue, but if you put aside the looks, how fit is a person? I’ve heard some people call it “Skinny-Fat.” Skinny on the outside, but fat on the inside. We DON’T want that. I wouldn’t want that for anybody! Instead, I’m more concerned about everyone becoming faster, stronger, and more agile. Body composition is just a byproduct of all that.
You are all here to work hard and I appreciate that. Keep it up.
What used to be your workout regime before CrossFIt?
Oh and lets have a little fun with the picture below, make your own caption!
Post your thoughts and caption to the comments!!!!!!!
WOD
I know I just talked about functional fitness, but your body needs rest. That should also be part of your workout plans. If it’s not your rest day come on in for a fun WOD!
WOD 11.30.09
Nov 29, 2009 CrossFit WOD
“My formula for living is quite simple. I get up in the morning and I go to bed at night. In between, I occupy myself as best I can.” - Cary Grant
How fun was the WOD at the park Saturday! Started off raining, but it ended up a nice sunny day! Here is a video for you all.
WOD
25 minutes to find 3 Rep Max Front Squat.
Remember elbows HIGH (That means let go of the bar), lumbar curve and weight on the heels are the key to a good front squat.
Then
150 Double Unders
Every minute on the minute do 10 Burpees until double unders are completed.
WOD 11.29.09
Nov 28, 2009 CrossFit WOD
“What would be the use of immortality to a person who cannot use well a half an hour. ” – Ralph Waldo Emerson
WOD
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Out Of The Box WOD Stop #2: Lincoln Park
Nov 27, 2009 CrossFit WOD
“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.”
= Jane Howard
Hope everyone had a great Thanksgiving!
Out Of The Box WOD Stop #2!! Lincoln Park
S Lincoln Ave & Citron St
Corona, CA 92882
You’ll see it right on the right hand side if your coming from the 91!
See you there and wear your CrossFit shirts!!
WOD 11.26.09
Nov 25, 2009 CrossFit WOD
Thanksgiving!
We are closed for Thanksgiving! Everyone have a fun and safe time!
What are you all eating for Thanksgiving? What is your favorite? Post it to the comments!
WOD 11.25.09
Nov 25, 2009 CrossFit WOD
“We should not only use the brains we have, but all that we can borrow.” - Woodrow Wilson
WOD
400m Walking Lunge
WOD 11.24.09
Nov 24, 2009 CrossFit WOD
A man can stand a lot as long as he can stand himself. ~Axel Munthe
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
For the push jerk we will not be doing the split. Just like in the video.
WOD 11.23.09
Nov 23, 2009 CrossFit WOD
“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” -Newt Gingrich
A great part of CrossFit is having fun. We can get a good workout in and laugh at the same time unlike a Globo Gym where the only thing you hear is men grunting. CrossFit Proper is very unique because of the fact that we all thrive off of each other. The positive energy in the gym makes everyone, including myself want to push the workouts even harder. It even makes people try new things, for example the WOD at the park on Saturday. Not many people on a Saturday morning would run that gigantic hill, not once, but three times!! (Props to everyone by the way)
What other fun activities would you like to with everyone at the gym? It can be inside or outside the box!
Post it to comments!
With that in mind here is a video.
WOD
Main site rest day! Come on in and do our WOD.
WOD 11.22.09
Nov 21, 2009 CrossFit WOD
“I am convinced all of humanity is born with more gifts than we know. Most are born geniuses and just get de-geniused rapidly.” - Buckminster Fuller
For all of you who came to the park WOD with us, awesome job! That was a super tough hill!!
How do you like doing WODs at parks and getting out of the box? Post it to the comments.
WOD
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Promenade Park! Out Of The Box CrossFIt Tour, Stop #1
Nov 20, 2009 CrossFit WOD
“A machine has value only as it produces more than it consumes – so check your value to the community.” - Martin H. Fischer
WOD
Our first stop on the “Out Of The Box Tour” is at Promenade park today! 9 A.M sharp! See you all there and don’t forget to wear your CrossFit shirts!
615 Richey Corona, CA (Park in the second parking lot, next to the tennis courts!)
DIRECTIONS:
WOD 10.20.09
Nov 19, 2009 CrossFit WOD
“All personal breakthroughs begin with a change in beliefs.” – Anthony Robbins
Kim rocked it at the gym today knocking out a couple of kipping pull-ups! Congrats Kim. I guess it’s time to wean you off those band assists!
WOD
Deadlift 1-1-1-1-1-1-1 reps
THIS SATURDAY’S 9AM “OUT OF THE BOX” WOD AT PROMENADE PARK:
615 Richey Corona, CA
DIRECTIONS:
ANNOUNCEMENTS:
T-shirts:
if you want to order a CrossFit PROPER – GO HEAVY. RUN FAST! shirt, please let me know what size and color (maroon, black, dark gray, army green, chocolate) by Thanksgiving. They’re $20 each.
HOLIDAY PARTY AT HANGAR 18:
Please RSVP on the board in the lobby (or email us) by Thanksgiving. Thanks!
DON’T MISS CHRISTIAN’S 18th BDAY WOD THURS DEC 3, 2009 6PM. 18 is a nice small, manageable number, right?
WOD 11.19.09
Nov 18, 2009 CrossFit WOD
“It takes less time to do a thing right, than it does to explain why you did it wrong.” - Henry Wadsworth Longfellow
If you have the time take a look at this testimonial below. It is an inspiring read. Stories like Crystal’s is why I love CrossFIt.
The Secret Garden, By Crystal Hanes, Member of CrossFit Milford. and an athlete of course!
Have you ever read The Secret Garden?
It’s the story of a little British boy who spends his whole life being told He was too sick to walk, to play, or to go outside.
The truth was he hadn’t ever been given the chance to try. Everyone was too afraid he’d die on the spot.
Starring through the sallow yellow plastic of the isolation tent in the hospital room of the Children’s’ ward I had been admitted to more times then I celebrated birthdays; my seven year old mind thought I was like that little boy. I thought I was being told I was sick; couldn’t play or go outside when I was really okay. I could unhook the I.V., remove my oxygen mask, leave my plastic prison and play outside in the secret garden.
The truth was I was very sick and in months spent in isolation, my yellow plastic prison was almost my yellow plastic coffin.
But my child’s mind wrapped moments like that in imagination and adventures of characters in books. But it did shape my life.
I spent the next eight years on asthma medications and steroids; kept inside and being told I was fragile. And while I became very adept at reading, I was also being a very skilled eater and soon knew what it was to be the fat kid.
By high school, I was off the steroids and thinned out a bit, but dozens of asthma attacks and a lung capacity of a little under 90% put sports far down on the list of possibilities. I was the smart kid; little geeky; that could talk you to death (sound familiar Jay?)
It’s a state of mind knowing; believing you could never be athletic.
Flash forward to about three years ago; back in the hospital I was born in; dying of a post surgery infection. On a diet of Chef Boyardee, frozen meals and soda…it was my second in four months and at 118 pounds, 5 foot 9 inches and a fever of 104 I was at my weakest. Not to mention, my hair had fallen out, and I was having serious side affects from months of what I now understand as a mild for a radiation used for cancer,
Lying in another hospital room, I made a choice. I’d never be that weak or fragile again. I’d be stronger than ever before.
I started at the gym; hitting the elliptical and the occasional class; even going to a trainer for a bit. But nothing gave me the results I had wanted and gave me the guidance in changing my eating habits to get those results.
It wasn’t until one very early, fateful morning in May where I discovered the thing that would change my life, forever. Crossfit.
As my news van pulled into the industrial complex, past Keeppers, (I mention because my photographer made a joke about lunch at the buffet) I didn’t know what to expect.
After a few words about the format of the show and being dared to do a pull up s on televison by my colleagues I tried one.
After doing a few jumping pull-ups with a 24 inch box I thought, “maybe I could do this.”
What sealed the deal was Jason and Jocelyn’s enthusiasm and know-how on the human body. It was very impressive to a professional information gatherer, and was what struck me the most.
They weren’t selling a potion or a fad phrase. They were selling common sense. They were selling an unwavering belief in my ability to excel at their gym; in my ability to be an athlete. They were selling, unconsciously, hope.
And I have never been let down. I have never looked back.
After a week, I was sore from running, exhausted from burpees, calloused from lifting weights and completely hooked. It wasn’t just the workouts that forced me to challenge my core beliefs in what I could physically do, but the education in eating and the continuous support from the members of the gym.
Running my first 400 meters I was actually startled to see others cheering me on; some even coming back to run with me after they had finished their workout. They didn’t know me at all. All they knew is that for an hour we were all one team, with the same goal- to finish and finish strong. In that hour and the hours afterward, I knew what it was to be on that team (could there perhaps, be something to the magic if the letterman jacket other than to make the geek-a-zooids like myself green with envy? Yes. Yes there was. And now there is the Crossfit tee!)
On my six month anniversary; as I cross the finish line of my first race, I’m reminded of my seven year old self; in my yellow plastic prison wondering if it was possible to play outside .
This day,I know it is…and much more.
It’s possible to deadlift 240 pounds.
It’s possible to medication free.
It’s possible to have a lung capacity above 90%.
It’s possible to do a pull up.
It’s possible to eat healthy without feeling like you’re missing out on anything, because food is for fuel and a long healthy life with your loved ones is the treat.
It’s possible to go from no running, to running a 5K.
It’s possible to run.
It’s possible to be an athlete.
It’s possible to sit and play and laugh and be healthy in the garden.
And there are no words for the feeling…and it’s all because of Crossfit.
WOD
Main site rest day. Come in work on a skill, hang out or do our WOD!
WOD 11.18.09
Nov 17, 2009 CrossFit WOD
“The distance is nothing; it is only the first step that is difficult.” - Marie de Vichy-Chamrond
Reminder: Saturdays WOD will be at Promenade Park @ 9 A.M.! I’ll post directions later in the week. Who is coming? Post to the comments if you are!
Awesome job yesterday guys and gals, a lot of people’s personal records (PR’s) were smashed!
And we get a break from pullups finally! Who’s relieved? Hahah
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
WOD 11.17.09
Nov 16, 2009 CrossFit WOD
“I never had a policy; I have just tried to do my very best each and every day.” ~Abraham Lincoln
Ever get that uneasy feeling when you read the WOD for the next day? Throughout the night do you toss and turn have nightmares about workouts? Or maybe just wake up constantly thinking about it? I think only a CrossFitter gets that feeling before they workout. I’m not quite sure what it is, but its always there.
Although a million thoughts are racing through your head before one of us says “3-2-1 Go!”, all you have to do is clear your mind and workout. The words “Surrender all disbelief” are on our wall for a reason. You can do it. Don’t worry about anyone else, focus on yourself, push yourself to your limits and maybe we’ll give you a little more motivation by screaming at you. 
But its all to make you better. All I ask is you try your hardest, give it your all. Don’t worry you’ll be okay, I promise.
How do you feel before/during/after a tough WOD? What helps you relax? Post your thoughts to comments.
Scott B. relaxing after a WOD.
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
This is what I mean when I say intensity.
WOD 11.16.09
Nov 15, 2009 CrossFit WOD
Everything should be made as simple as possible, but not simpler. ~Albert Einstein
Announcements: Many of you may have already read that Saturday’s WODS will be at various different parks throughout Corona. This Saturday the WOD will be at Promenade Park. I will post an address and directions later this week. It is very close to the box!
It is starting to get chilly at night! Don’t forget to bring a sweatshirt and maybe even pants for after the workout. It is bad to change your body temperature from extremely hot and sweaty to freezing cold, you might get sick and we don’t want that! So stay warm until you get home and bring a jacket and wrap yourself up!
Do you like the cold? What about doing the WODS in the cold? Post it to the comments!
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Rest Day!
Nov 14, 2009 CrossFit WOD
“Whether it’s the best of times or the worst of times, it’s the only time we’ve got.” - Art Buchwald
Who said CrossFit isn’t scalable! Meet Wendy Shires, she is 58 and just started CrossFitting with us. Already she is gaining a huge improvements with her overall fitness. Her attitude is amazing and she is definitely going to be a firebreather!
WOD
Rest day! If you missed Saturday’s WOD, come in for some push jerks and pull-ups! If your hands are shredded from pull-up abuse all week, sub with push-ups.
ANNOUNCEMENTS:
Get ready for CrossFit PROPER’s Holiday Party on Saturday Dec 5 at 10am. Saturday morning WOD will be cancelled. Instead, join us at Hanger 18 in Riverside! We have 2 hours of rock climbing booked. It’s $15 per person for party of 20+. Feel free to bring a friend. You can RSVP on a sign-up sheet we’ll post on the bulletin board. It’s another potluck, so bring some yummy dirty food…it’s a party!
P.S. It’s Christian’s 18th Bday too. No gifts needed — just show up for some climbing fun.
Taking it outside the box…
We thought we’d put some more “constantly varied” into the equation. Starting next Saturday, Nov 21 until last weekend of December, we will be doing 9am and 10am WODs at various parks in Corona. Plus, it’ll be fun! We’ll post locations ahead of time and we’ll have a flyer you can pick up at the gym. We encourage you to wear your CrossFit PROPER shirts to represent!
WOD 11.14.09
Nov 13, 2009 CrossFit WOD
“A fellow who does things that count, doesn’t usually stop to count them.” - Variation of a saying by Albert Einstein
I think pullups are the movement that we do the most. What do you think? Is it good or bad? Love them or hate em?
Post it to comments!
WOD
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
We will be doing the regular push jerk today. Not the split.
Friends From Across The World
Nov 12, 2009 CrossFit WOD
“Opportunity is missed by most people because it is dressed in overalls and looks like work. ” ~Thomas Edison
So my mom got a random email and this is what it said..
My name is Elke P. Handoyo and I’m a teacher in a government
school in Singapore.
I’d like to ask for permission to use part of the photo posted
on your website We are having a wall mural painting in our school and the theme is sports/olympic games.
I was looking for a silhouette of a person doing a chin-up when I came across this picture.
Therefore, I’d like to ask for your permission to use the above-mentioned picture.
All we asked was of a picture of the finished product! Scott Leetzow is all the way in Singapore! Check it!
Have you ever struck up a conversation with someone just wearing a CrossFit shirt out on the streets? Or have you ever been approached by someone? It is pretty cool how CrossFit can take two strangers and instantly make them friends because of conversations like Fran times or pullups.
Post it to the comments!
WOD
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
This girl is a crazy one! Here we go!
WOD 11.12.09
Nov 11, 2009 CrossFit WOD
“There are no shortcuts to life’s greatest achievements.” - Anonymous
Congratulations are in order for Adam! He made his requirements to go in the police academy! Wooohoo!
Jack Leetzow is a little fire breather just like his dad! He took 4th in his age group for the mission inn run and got a medal.
WOD
30 minutes to find Clean and Jerk 1 Rep Max
Then
Waiters Walk (End Of Building switch arms, M 25# W #15)
15 Burpees
3 Rounds For Time
Hows everyone’s hands?
Nov 10, 2009 CrossFit WOD
“As a Christian, or follower of Jesus Christ, I have to remind myself of what I am called to. I am not called to win. I am not called to qualify for the Games. I am not called to BE the best. I am called to DO my best, to honor God with the gifts and abilities that He has blessed me with. If I choose to worry about the competitors, the workouts, the loading, and it takes away from my performance, I think I diminish my potential. My identity is not as an athlete, it is not as a winner, or even a CrossFitter. My identity is found in Chirst. As the qualifiers approach I try to remind myself of this as I can put a lot of pressure on myself. Time spent in scripture is a good thing for me to remind myself of what truly matters. I wish I did it more often. I can only do my best, leave nothing on the table, respect my opponents, and walk away knowing that I gave it everything that I possibly had. I can not be angry or prideful with the outcome, I have to have faith that it is what God has for me at that moment in time and my identity is in him, not a place on the podium.” – Chris Spealer, Owner of CrossFit Park City
Like Vince said, there has been an amazing atmosphere at the box these past few days. Everyone has been killing the workouts and letting it all hang out, but lets not forget our 3 rules to CrossFit by!
1) Mechanics
2) Consistency and THEN (Drum roll Please) …
3) Intensity.
The benefits of these workouts only reach their full potential when they are done correctly and with full range of motion. That means shooting for the crease of the hip below the knee on the squat, the chin over the bar while doing pullups, and even getting that hip extension and clap at the top of a burpee! (I know you all love those!) Shoot for the standards and try and maintain it throughout the workout, then crank up that intensity! Keep up the good work everybody and keep cheering each other on through these tough workouts!
How is everyone’s hands from all the pullups lately? Post it to the comments!
Great find on that quote Scott Leetzow! Chris Spealer is definitely an amazing guy. If you have seen him perform in videos or at the CrossFit Games, he is the real deal. Check out this video. 106 pullups!?
Everyone on the pullup bar! A little blurry, but cool none the less.
WOD
Main site rest day, come in for the gym WOD.
Have you met Cindy or Mary?
Nov 9, 2009 CrossFit WOD
“Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves. ” – Dale Carnegie
Awkward CrossFit picture at the Sage Burgener Oly Lift Clinic… Besides that Sage Burgener is an awesome coach. She is very enthusiastic and her passion for the olympic lifts stick out as much as her colored mismatched socks! It was a very good experience and we are planning to have her at our box sometime in the near future. Who would be interested?
Post thoughts to comments!
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Filthy Fifties.
Nov 8, 2009 CrossFit WOD
“You can teach a student a lesson for a day; but if you can teach him to learn by creating curiosity, he will continue the learning process as long as he lives.” - Clay P. Bedford
Spot the CrossFitter! Hint; Look for Scott B in the first picture and Kim L in the second. Oh, and we got some press thanks to Scott B and Rich:
“Rich Smith and Scott Brown work together at CrossFit Proper in Corona and joined other members for the fun of it. The CrossFit method combines running with gymnastics and Olympic lifting to give everyone a varied and personalized workout experience.”
http://www.pe.com/localnews/inland/stories/PE_News_Local_S_run09.432397e.html
For those of you who have ran a 5k/10k or even a 1/2 marathon or marathon tell us your experiences. Any tips for the newbies? Post it to the comments!
WOD
I think everyone is sick and tired of running a 5k/10k so time for the Filthy Fifties.
WOD 11.08.09
Nov 7, 2009 CrossFit WOD
“I believe that the very purpose of life is to be happy. From the very core of our being, we desire contentment. In my own limited experience I have found that the more we care for the happiness of others, the greater is our own sense of well-being. Cultivating a close, warmhearted feeling for others automatically puts the mind at ease. It helps remove whatever fears or insecurities we may have and gives us the strength to cope with any obstacles we encounter. It is the principal source of success in life. Since we are not solely material creatures, it is a mistake to place all our hopes for happiness on external development alone. The key is to develop inner peace.” – Dalai Lama
It’s great to have Charisse home to CrossFit with us on weekends. The picture below is one of the challenges of trying to CrossFit while away at college the rest of the week. Sometimes we all forget how lucky we are to have a CrossFit box where we can throw balls on the wall, drop weights from overhead and yell at the top of our lungs when we’re trying to get that last set of 50 squats out after we’ve done like 200 
Some students at UCLA are trying to put together a CrossFit club. Let’s support however we can.
Sunday 9am class cancelled just for 11/8. We are all going to the Mission Inn Run to support the members that are doing the 5k and 10k. 10am class will go on as scheduled.
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD 11.07.09
Nov 6, 2009 CrossFit WOD
“To fear is one thing. To let fear grab you by the tail and swing you around is another. ” = Katherine Paterson, Jacob Have I Loved
WOD
Rest Day!
Make a playlist!
Nov 5, 2009 CrossFit WOD
Life is one grand, sweet song, so start the music. ~Ronald Reagan
The pull up ladder workout yesterday was awesome! It is great to see everyone cheering each other on and helping each other get through the workout. Almost everyone PR’d, some ripped their hands and personally my arms are dead! Just holding a fork and spoon is hard to do while eating! Who else is with me?
On another note, music is a big part of our workouts. Once the WOD starts the music gets bumped up. it helps to hear just the beat and rhythm, not all the heavy breathing and other noise. Sometimes we dance, like Adam, or sometimes we got lost in the music like Vince. Whatever helps you get through the WOD. So make a playlist on your ipod or burn a CD and bring it in!
How do your arms feels? What is your all time favorite workout song? Do any of you not like having music on? Post your thoughts to comments.
Example of CrossFit’s scalability with dips.
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
How long will you last?
Nov 5, 2009 CrossFit WOD
“Sport is where an entire life can be compressed into a few hours, where the emotions of a lifetime can be felt on an acre or two of ground, where a person can suffer and die and rise again on six miles of trails through a New York City park. Sport is a theater where sinner can turn saint and a common man become an uncommon hero, where the past and the future can fuse with the present. Sport is singularly able to give us peak experiences where we feel completely one with the world and transcend all conflicts as we finally become our own potential.” ~George A. Sheehan
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
NO jumping pullups today, grab a band. Everyone needs to do at least up to rep/minute 15.
Muddy Buddies!
Nov 2, 2009 CrossFit WOD
“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein
So this weekend my mom and I did the Muddy Buddy Bike/Run reppin’ CrossFit Proper! Here are a couple pictures of the mess! Check out the before and after shots!
Oh and who is in to do it next year? Any other fun events that you know of that people at the Box will want to join in on?? Lets us know! Post it to the comments.
Before the mud pit!
After the mud pit! And our shirts are very true! Last year we did it and it was pretty challenging, but after a year of CrossFitting the course felt super easy! CrossFit works!
WOD
Rest Day! If your body needs it, you better listen to yourself! Don’t be stubborn! Haha! For the WOD we will be benchmarking, either gymnastics movements or the weightlifting portion.
WOD 11.02.09
Nov 1, 2009 CrossFit WOD
“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.” – Jane Howard
Awesome weekend! The Halloween WOD was a blast! What a sweet picture!
WOD
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
The snatch, done by the best, Sage Burgener.
