Repeat WOD -- Heading to CrossFit Games

Howdy Y'all. First off a note about scheduling while I am away at the CrossFit games. There will only be the 9am class on Saturday. The rest of the schedule stays the same. I will be teaching the morning classes and Garth will be teaching the afternoon classes on Friday. Check out http://games2009.crossfit.com/for info on the CrossFit Games. It is going to be a sick weekend and I can't wait for the individual competition. They are having to do 5 f*cking workouts on Saturday and 3 on Sunday. I am going to try and post updates on our twitter page as well as on this blog so check back often.

Also starting Monday I want everyone to chose a weakness that they would like to work on. We are going to call it a finisher. For one month each day you workout you are going to work on that weakness at the end of our workout...by end I don't mean right after the WOD but give yourself five minutes or more to recover and then do it. Leave what you want to work on in the comments of this post so I can put together a plan for each athlete. As an example I am going to be working on my rowing because each time its in a WOD it kills me. So for me I am going to be doing sprint rows at the end of each session. Once a month past if that weakness is now a strength or at least much improved you will move on and pick another one.

Tech: Agility work = running, jumping, side shuffle etc.

Fridays WOD:

25 jumping squats with 45#

21 Pullups

21 situps

25 jumping squats

18 pullups

18 situps

25 jumping squats

15 pullups

15 situps

25 jumping squats

12 pullups

12 situps

25 jumping squats

9 pullups

9 situps

25 jumping squats

6 pullups

6 situps

Compare times with workout done on Friday Feb 17th. Situps are anchored with Dumbbells.