W.O.D. – Workout of the Day

REMINDERS!!!

• Don’t forget to share the news about the CrossFit 858 New Years Membership Promotion!!  LAST DAY!!!
• Sign up for the 2012 CrossFit Open!!  CLICK HERE

WOD: 

OTMEM in 12 min

8 KB Swings (53#/35#)

16 Double Unders…

REMINDERS!!!

• Don’t forget to share the news about the CrossFit 858 New Years Membership Promotion!!  THIS PROMO HAS BEEN EXTENDED!!!
• Sign up for the 2012 CrossFit Open!!  CLICK HERE

SWOD: Back squat 6/6/6/6/6 (each set should be done at …

REMINDERS!!!

• Don’t forget to share the news about the CrossFit 858 New Years Membership Promotion!!  THIS PROMO HAS BEEN EXTENDED!!!
• Sign up for the 2012 CrossFit Open!!  CLICK HERE

Pre-WOD: 

A1) Russian KB swings 10/10/10/10/10 (treat this like a warm …

REMINDERS!!!

• Don’t forget to share the news about the CrossFit 858 New Years Membership Promotion!!  THIS PROMO HAS BEEN EXTENDED!!!
• Sign up for the 2012 CrossFit Open!!  CLICK HERE

WOD: 

10 box jumps (24″/20″)

8 Deadlifts (225#/135#)

15 air …

REMINDERS!!!

• Don’t forget to share the news about the CrossFit 858 New Years Membership Promotion!!  THIS PROMO HAS BEEN EXTENDED!!!

SWOD: 20 min to reach a 1 rep max squat clean

WOD:

15 push press (115#/85#)

15 sit ups…

Announcement:

WELCOME COACH MIKE RALICH!! As many of you already know, Coach Mike Ralich recently completed our Coaches Prep/mentoring program.  He is now offficially on the coaching staff of CrossFit 858!  Please join me in welcoming him aboard.  For …

 Occasionally we will have blog entries by one of our Coaches.  Topics will usually pertain to training, recovery or overall operating philosophies.  The following blog is in response to recent questions from our members regarding rest/recovery/injury recovery.  Enjoy this piece …

SWOD: 20 min to reach a 1 rep max clean and jerk (please record your heaviest lift as this will be used in the future)

WOD: 

AMRAP in 6 min

20 Double unders (sub = 60 single skips)…

Partner WOD:

50 Push ups

50 Tuck jumps

50 Thrusters (95#/65#)

50 Burpees

800m run

-2 rounds for time-

One partner works at a time, reps and run distance may be split up between the partners.

REMINDERS!!!

• SPOTS ARE LIMITED!!! FLETCHER FITNESS NUTRITION COURSE!! January 25th 2012 6:30pm-8pm! Click here for more info
• Olympic Lifting Clinic with Coach Jesse Malcomb: NOW 2 DAYS!! (January 28-29th)  Click for more info
• Don’t forget to share the news about