Whats the WOD?

TOTAL REPS IN CLUB 3000 TO DATE: 6,801

Folks coming into the gym today were greeted with a white grease board, except for the warm-up and Skill work that was to be done.

There was a much greater sense of, "What is going to be written on the board?"

Welcome Ed. Ed is a transfer from CrossFit San Antonio. He is in town for a few days and will train with us when he gets the chance. Welcome Ed. Great work today!!



Skill
Front Squat

Mini-WOD
30 sec intervals of max jump rope follow by 30sec. of rest

4x

WOD
Alternate Ladder
DB Swing/Front Squat
1--10 reps
2--9
3--8
...
...
...
...
10-1

Pull-up/Box Jump
1--10 reps
2--9
3--8
...
...
...
...
10--1

OHS/Sit-up
5--1
4--2
...
...
1--5


Action Shots







Results for each Ladder

6am

Matt--13:09
Mike--14:50

7am
Wanda--12:38
Gary--13:49
Angie--15:54
Caryn--12:44
Janna--12:49
Ed--13:06

CLUB 3000 TOTAL
TOP 5

Chris--1,500
Kayla--1,013
Wanda--530
Heidi & Matt--450
Caitlin--411