WOD: 06July2011

Image courtesy of: CrossFit.com

CrossFit Vicenza, this is "Helen". Helen, this is CrossFit Vicenza. Play nice!

"Helen"
3 Rounds for Time
Run 400 Meters
21 KB swings
12 Pullups

This is another one of the benchmark workouts for CrossFit, so be sure to record your times and any "Scaling" that you do.

This video will give you an idea of how to attack "Helen"

WOD: Wednesday 29June2011:

This will be every ones first real "BenchMark" Workout. What does that mean? Well, It means, first and foremost, WRITE IT DOWN. I cannot stress it enough. The times, weights, distances etc are all tangible results and you WILL see times improve and weight increase. Period. Today, you meet "Nancy" and she is a witch:

5 Rounds
400 Meter Run
95lb Overhead Squat x15 reps

Our warmup will be a little bit shorter this time because this is a longer workout, with plenty of running throughout. Much of the warm up will focus on opening up the shoulders and hips. Looking forward to seeing you all there!