Jul 12
29
Run, Seal Walk, Box Jump, Rope Climb – Monday
Want to build more overall strength? You should probably deadlift more. The deadlift is one of the best exercises to increase core strength and raw power. If you need help setting up a supplemental lifting program, ask one of our coaches. We’re happy to help!
Monday’s WOD
20 minute AMRAP:
- 250 m run
- 25 ft seal walk
- 10 box jumps (24/20″)
- 25 ft seal walk
- 1 rope climb
Update on SocialWOD: It was worth a try! We’ve tested SocialWOD for the past week and a half. For many different reasons, including feedback from you guys, we’ve decided to cancel SocialWOD and stick with Beyond the Whiteboard. The prospect of automated WOD tracking and attendance was appealing, but unfortunately the system just didn’t work for our box. We’re sorry if you guys spent time fiddling with the new WOD tracking program. It wasn’t a total waste. Thank you for the help in making the right decision on this one!
We’re very close to having our BTWB computers set-up at the box. Once these are installed, we’ll have 3 stations where you can quickly upload your results right after your WOD. We always encourage you guys to comment on your WOD and share it on facebook. It’s a great way to keep our other members updated on what’s happening at the box. And not to mention, it helps spread the word about CrossFit, which is always a plus.
One of the reasons we were looking into a new WOD tracking service is because feedback on BTWB indicates that it’s “too complicated.” True, BTWB has a lot of bells and whistles. It can get confusing at times. To make things easier on you guys, we’re putting together a guide to Beyond the Whiteboard. This guide will show you all the different things you can do with this program. It will be included in a new-member welcome packet we’re putting together, something we should have made a long time ago. 
Behind the neck push jerk
