Monday, 23 December, 2013


Monday, 23 December, 2013

Lyle demonstrating great overhead position.

Lyle demonstrating great overhead position.

Workout of the Day:

Group Warm Up:

30 Seconds each 2 Times through of:

Push Ups

Sit Ups

Wall Ball

Kettle Bell Swings

Box Jumps


As Many Rounds as Possible in 3 Minutes of:

7 Power Snatch (95/ 65)

7 Ring Dips

7 Knees to Elbows


5 sets of 10 GHD Sit Ups

4 Responses

  1. joe c

    Having a nice time in FL still. We’re now in Tallahassee, and did a morning WOD at RedHills CF. Nice place! group w/u of 2x 200m run, 10 goodmornings, 10 OHS; then 10 min mobility, then WOD of 4x 6DL, 4 power clean, 2 FS @ 75% 1RM power clean weight, then c/d of short flight simulator 5,10,15,20,25,20,15,10,5 DUs. finished with skill work of 15 strict pullups. Creepy Lyle is looking good! Shoulder flexibility has come a loooong way, nice position!

  2. Tim

    12 min amrap at my sister’s gym, South Hall CrossFit
    3 shoulder to overhead at 135lbs.
    6 chest to bar pull ups
    9 kettle bell swings