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Posted: January 8, 2011 by Jason in WODs

Saturday Free Introductory Workout

30/20/10 Rep scheme of:

Burpees/Kettlebell Swings/Box Jumps

200 m run upon completion of each rep set

I “borrowed”  this from Freddy at CrossFit One World.  Not only one of the best people I’ve ever met in the CrossFit community, but I really like his programming philosophy.  Thank you Freddy and may our paths cross agin in the near future.

Kelly working hard at the bottom of 3 Rep max Back Squat.  

Going heavy is the best way to test your strength.  It is the one of the first, and quickest, observable changes you will see in CrossFit.  We should strive to challenge ourselves at doing better than we did the last time.  It’s our own little personal reward for sweat and tears we’ve put into our workouts.  Be proud and celebrate your achievements.  We had some incredible lifts yesterday and I see even more coming soon.  We haven’t scratched the surface of your potential.

  1. Stephen says:

    Go momma!:)

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