Wednesday's WODs

Great job to my 5:30 a.m. boot campers that showed up after a long four days off due to the weather on Monday. I'm always so impressed with each and every one of you for showing up at the crack of dawn willing to work hard despite horrible weather, sleepless nights or sore bodies. You all inspire me!

7:00 a.m., you all impress me each day with your willingness to try new things and push yourself to the next level, regardless of what I throw at you. Case and point, this morning's workout.

Wednesday
5:30 a.m.
-800 Meter Warm-Up Run

For Time:
-10 Ninja Get-Ups
-20 Push-Up Dumbbell Row
-30 Dumbbell Thrusters
-40 Step Ups
-50 Overhead Dumbbell Walking Lunges
-60 Dumbbell Swings
-70 Explosive Sit-Ups
-80 Mountain Climbers
-90 Jumping Jacks
-100 Jump Rope
*Fastest Time: Kandice-15:11

Kirsten and Kandice working on their pull-ups
last Friday.

*Rest 5 minutes.

For Time:
-800 Meter Run
*Fastest Time: Nelia & Rosie-3:41

Wednesday 
7:00 a.m.
Clean & Jerk
2-2-2-2-2

Check out all the action at 7:00 a.m.

3 Rounds for Time:
-20 Double Unders/80 Singles
-5 Box Jumps
-10 Dumbbell Power Cleans
-15 Burpees
-200 Meter Plate Run

Jill finishing up her last plated run.

*Fastest Time: Eric-15:19

5:30 a.m. group: Don't forget our make-up workout tomorrow morning at the junior high. You don't want to miss out on what I had in store for you guys Monday. It's an official CrossFit workout named after a fallen soldier. It includes running...in both directions. See you all at the track bright and early! 7:00 a.m., I'll see you all Friday ready to lift and have some fun with gymnastics.

My gymnastic picture at 8 years old. I'm not sure if I
can still pull off that pose.