1121 Main St, Bryson City, NC 28713

W.O.D. Monday 3-12-2012 w/Video

"Strengthen Your Brothers"

W.O.D. Monday 3-12-2012 w/Video

Back from the Mobility Cert and ready to see if we can help improve position.  First piece today is our Strength WOD – 8 sets of 3 reps on the Front Squat.  Try to add 5 to 10 lbs to last weeks effort.  WOD – Partner Deck o’ Cards.  There will be four exercises.  One for each suit.  Pullups – Abmat situps – Burpees – Mountain Climbers.  They are to be completed, in order, as the cards are drawn.  Number of reps are determined by the number or face of the card.  Faces count as ten and Aces count as double.  Jokers count as a lap.

Comments: 5

  1. Trina says:

    I just realized that I don’t know what my partner’s name was. She rocked though! I’m glad I was on her team. We got 23:04 on this thing! I am not looking forward to tomorrow – stuff is cramping up ALL OVER already. It’s a good pain (right?)!
    This workout was the total package!!!

  2. Jama says:

    Another exciting day for me as a coach! Every group today pushed it. As well, I got to workout with King Richard and he killed it as usual.

    • Trina says:

      That’s my man! I am so impressed by what he, Crossfit, and the paleo diet have accomplished. You’re an awesome coach, Jama! (You are also an excellent friend.)

  3. Skye Littledave says:

    Glad I ws able to take part in this one! Awsome workout!

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