Monday WOD – 040813



The Open is officially over! I am so proud of all of you! Like I said last week, fitness is humbling. Do NOT get down on yourselves if a particular WOD knocked you down! Identify your weaknesses, let’s write down some concrete GOALS, make a plan of attack, and KILL those weaknesses!

I had an amazing weekend with Coach Burgener and the Mike’s Gym seminar team at the CrossFit Olympic Lifting Trainer Course! Learned sooo much that I am VERY excited to bring back and share with all of you! Never thought I could get so sweaty and so sore from a PVC pipe! Get ready to drill, drill, drill the skills and movements of the Snatch and Clean & Jerk! OLY lifting is a big part of CrossFit, and it teaches power and speed.  We are going to be adding more OLY skills and drills into our warmups.  BUT, to become really proficient at snatching and clean&jerking, you need to practice ALOT.  So, starting in a few weeks, our BEAST program is going to start a OLY lifting cycle.  For those of you who have done the BEAST program in the past, let me know if you are interested in the OLY cycle.  Those of you who haven’t, please speak to me if you are interested!


1. Snatch Pulls
2. Snatch Push Press
3. 5 RFT:
8 Push Press (95/65)
8 Bar Facing Burpees
30 Double Unders