Triple?

We got after it Saturday morning. Three short WOD's in a little over an hour. It felt like we were at the CrossFit Games. What a way to welcome Alissa to her first CrossFit workout. Way to go! WOD one was "Brenton", 5 rounds for time of 100 ft bear crawl and 100 ft standing broad jump (every 5 jumps do 3 burpees). I looked at this WOD and figured it would be fairly easy. How hard is it to bear crawl and jump? Well I was wrong. This was ridiculously hard. It felt like Fran. Lungs, quads and shoulders all burned. Here are the times:

After a 5 minute break we hit another WOD courtesy of the mainsite. 7 rounds for time of 10 wallball (20# for men, 12# for women), and 10 pullups. Again, I underestimated the difficulty of this WOD. The pullups proved most difficult because you are already out of breath from the wall ball.

The third WOD was a suck fest from the get go. A 10 to 1 ladder of thrusters and sumo deadlift high pulls. The shoulders were already fatigued from the previous two WODs and the legs felt equally terrible. The objective of this WOD was to develop mental toughness when physically fatigued. It was a question of who wanted to finish 55 reps of thrusters and 55 reps of SDHP first. Times for WODs two and three are below:

Sunday is a rest day. Take that time to sleep, eat well and stretch out those sore muscles. Next week we will be lifting heavy. Come ready to do work and give a Kopion effort.