imagesIMG_7750WOD (Workout Of the Day) “Baby Ruth” Teams of 2, complete: 200 Double-Unders 75 Calorie Row 50 Box Step-Ups* *Females Rx – 30lb DB’s to a 20″ Box IMG_7680Males Rx – 45lb DB’s to a 24″ Box

Each partner completes their 1/2 of the reps before switching. (100/100 DU, 37/38 cal, 25/25 steps)

Scales: 3 person teams, break up reps into 1/3's or, teams of 2 reduce volume: 100 Double Unders/attempts or 3 min of practice 50 cal Row 30 loaded Box Step-ups - 25-30#/15-20# (stay aware of knees caving on this exercise)

What a GREAT turnout and a FUN group of people to teach CrossFit to, today, on our November Free Saturday!  Thank you to all those who came out to play and give CrossFit Flagstaff a shot!  We hope you all had fun, learned something, and will come back again.  Welcome also to our visitors from CF Full Strength (Phx)!

IMG_7687 IMG_7684 Everyone learned how to jump rope and learned the skills needed to get Double Unders as well as Single Unders!

IMG_7728 IMG_7723 We also worked on Rowing mechanics and correct positioning on the rower.  Lots of great rowing skills were demonstrated today!

IMG_7619 IMG_7676 IMG_7673 Our 3rd movement of our workout today was Box Step-Ups with weight.  Our focus was driving through the heel, keeping the knee tracking over the smaller toes, for safety and maximum power.

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“There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results.”

Kenneth H. Blanchard


Daily WODLisa RayComment