“A clever person solves a problem. A wise person avoids it.”
– Albert Einstein

Workout of the Day for Monday 10/16/14


Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (70/53)


CrossFit Basics

Workout of the Day
Five sets of:
Deadlift x 6-8 reps
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Push-Up x 10-15 reps
Rest 30 seconds

Five sets of:
15 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds


RUSH! Endurance

Every minute on the minute for 24 minutes

even: 13/10 calorie row

odd: 13 burpees

*athlete starts with 13/10 calories and 13 burpees. If you have a round where you do not complete the whole set, however many you scored will become your new score. The objective is to finish with the highest  possible number. So if you only got 10 burpees and not 13 then 10 is your new score and new goal for burpee rounds.