Short post today since we are hard at work getting ready for the Holiday Party. Remember, it’s tomorrow, Saturday, at the gym starting at 6:30pm. Food, drinks, music, dancing, karaoke, and all your CrossFit mates will be there.
Thursday’s Skill
Kipping pull-up practice
3 sets of max strict pull-ups
Workout of the Day (WOD):
4 rounds, each 2:30, of:
Run 100 meters
10 box jumps (24″/20″ for women)
Max wall ball shots (20#/14# for women) the remainder of the time
Rest 1 minute between rounds
Post total wall ball shots to comments
That’s what we call full extension.
There is perhaps no better upper body exercise than the pull-up.
December 16th, 2011 at 4:06 pm
put your hands on the wall and spread your feet
“bad boys bad boys—- “whatz ya gonna do”