Crossfit Schertz: 19 Nov 09 WOD

25 Lungs

20 pull ups

50 box jumps

20 jump ropes

20 KTE

30 KB swings

30 sit up

20 superman

25 wall ball

CrossFit in 100 Words

WORLD-CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

Crossfit Schertz

11/19/2009

19 Nov 09 WOD

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