CrossFit Kingston: WOD Wednesday february 22/12

(Some pics are surfacing from this years Christmas Party ... Happy Birthday Haley!!)

A - 5 Sets

2 Clean + 1 Jerk (work up to max)

B - 4 Rounds - 1 min at each station

Prowlers/Planks
Ring Row
Rowing
Tire Hits/Ball Slam

Structural - Ring Support X 3 X 15 seconds

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.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Wednesday february 22/12

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