WOD 121024

WOD 121024


Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)

3 @ 70%

3 @ 80%

[email protected] 90%


1a) 3 X 5 Split Shoulder Press – Heavy – Rest 30 sec DEMO

1b) 3 X 5  ME UB Chin-ups – Rest 30 sec

1c) 3 X 10 Bulgarian Split Squat (Front Rack) – Heavy – Rest 30 sec* DEMO

1d) 3 X 5 Glute-Ham Raise – Rest 30 sec DEMO

*Divide the Bulgarian Split Squats into 5 each leg.

Coach Hunter with the crew after his first WOD at West Metro CrossFit!

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 (Founder of CrossFit)