Friday, December 4, 2015


Deadlift 1 RM

2 Rounds:
1a) 10 per leg weighted lunges with 2 KB's overhead
1b) 1 minute weighted hollow rock hold (hold barbell/DB/medball overhead)

For Time:
Double Unders
Sit ups

Post WOD
100 banded hamstring curls

Tip of the Day
When you talk to someone about core work, the answer you will likely get back with talk about crunches, sit ups, or ab machines.  When you talk to your CrossFit coach about core work, we will respond with "everything is core work."  That is because CrossFit is a "core to extremity" program.   We engage large muscle groups first, followed by our much smaller muscle groups second.  Do you want some really good core work?  Try heavy overhead squats, KB swings, proper push up technique, front squats, deadlifts, presses, etc.  A core is more than visible abs, which are made in the kitchen, not on an ab machine.