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Strength
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Front Squat – 5 x 3
Add weight!
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WOD
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Complete 4 x 2:00 rounds of:
Run 100m shuttle sprint
Max reps shoulder-to-overhead, 135#/95#
In 2:00 you’ll complete a shuttle sprint, then with the remaining time you’ll go max reps shoulder to overhead. Bar will start on the floor. Rest 3:00 between rounds. This is another great one from CrossFit Football.
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Today’s the day! We hope you like the new website. Please take some time to explore it, we think it’s laid out pretty well! There are a couple of things that you might find handy:
- The site will format itself for your phone, tablet, or PC. It won’t look as fancy on the phone, but it should run a lot better for those of you who check the WODs on the go.
- The calendar on the left sidebar will be all inclusive of events, seminars, and oly night. If you want more info on an event you can click on it and it will give you what you’re after.
- There is a MindBody link on the top right of the page. This will take you directly to the MBO site so you can sign into your WODs because we know you ALWAYS sign into WODs, right?!
Please give us some feedback on if you like the site or if something could be done differently. Also, I have to thank Rob and Kendra Benson. These guys have been amazing to work with! I know it must have been incredibly frustrating to work with someone who really has no clue on how to build a website, but they were patient beyond words with me through this process. Their ideas and guidance were key, so when you see them give em a high-five, they certainly earned it!
Enjoy the new site!!
