WOD:

50-40-30-20-10
Sumo Deadlift High Pulls M-65 W-45
Push Press M-65 W-45
Pullups

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At CrossFit it’s a community thing. I’m sure if you check out just about any affilliate what you’ll find is a close group of people all trying to obtain the same goal, elite fitness. What we try to incorporate is a fun atmosphere along with all of those kick butt workouts. Keep an eye on our blog for upcoming CrossFit Sioux Falls events. Whether it be an open house, supporting our athletes competing in local events, celebrating holidays or someones birthday. We’re always looking for new and fun reasons to get our members together. Keep an eye on our KDLT athletes blogs as they train for thier events. Feel free to post an community ideas on here.

Warm up
10 wallballs, 10 GHD situps, 10 backextensions, 3 rounds\

WOD
Fran 21-15-9 of
Thrusters M 95#/W 65#
Pullups
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Are tired of putting in time and energy into anything (especially your health) and not getting results?

Are bored of the same old workout routine?

Do you want to have fun when you workout?

If you answered yes to any of the following. Then what are you waiting for?

(Couple Power=Couple Results)

WOD

50 Pullups
21 Deadlifts
800m Row
21 Deadlifts
400m Row
50 Pullups

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A lot of attention in CrossFit is paid to the “WOD”, which is the meat and potatoes of the program. But equally as important is a good warmup. Crossfit Radio had Greg Amundson on their show last Monday and they asked him the question about warmup. Greg mentioned that the main thing about a proper warmup is to prepare the foundational movements in the warmup to result in crushing your times safely in the WOD.

He starts with a variety of circular movements with the neck, arms, hips, knees, etc. And follows with three foundational CrossFit movements:

Hip: He opens the hip with Overhead Squat and closes the hip with GHD Situps
Push: Either a Handstand Pushup or Dips
Pull: Pullup of course

Each is 10 reps.

Go to crossfit.com select execise and video’s and search for Greg Amundson warmup.

WOD:

50-40-30-20-10
Sumo Deadlift High Pulls
Push Press
Pullups

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