Monday 03/02/09 WOD

Warm Up

800 Meter Run or 1000 Meter Row
Front Squats (light weight)

Workout of the Day (WOD)

Front squat 3-3-3-3-3 reps

Rest as needed then:

50 Burpees for time

Core Work

Ab Wheel  3 x 10-15reps
Leg Raises  3 x 10-15reps

Click on the below Motivational Video compliments of CrossFit HQ.
“No Excuses” by CrossFit Camp Pendleton – video [wmv] [mov]  w/f safe

White Board to hang on wall and post times = $10 Tough Guy Tattoos on Jason = $400
Watching Lander get ready to Puke on his $150K Mercedes = PRICELESS!!  As you can see Spinelli – He beat you by 3 seconds and a mild stroke.

Tom Demonstrates his Pennsylvania Farm Boy Strength during today’s WOD.  Hard to believe he was a Quarterback.  More like a freakin Lineman.  255 Front Squat for 3 reps

Today was a great Weight Training Day followed up by some Burpees.  Way to drive the elbows up on the Front Squat and maintain the mid line stability and core strength.  A few of us learned how to Dump the Load.  Great Work.