CROSSFIT FORT KNOX: Tues 08 DEC 09

Angie from CrossFit Scottsdale

Warm-up:

3 Rounds: 1min jump rope, 1 min plank

WOD:

"Ode To Luke" - "The hardest M F'n WOD EVER!" (CrossFit Scottsdale)

1 Round for time

500m Row

25 Push Press (#95, #65)

50 Burpees

800m Run

50 Burpees

25 Push Press

500m Row

Post time to comments

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

CROSSFIT FORT KNOX

Tues 08 DEC 09

2 comments:

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