Burpees, Ring Dips, Broad Jumps – Wednesday

Big Jeramie York recently started joining us after he gets off work during the 3:30 session. A long-time member at a local Globo Gym, Jeramie started CrossFitting because he loved the variety and quickness of the workouts.

Wednesday’s WOD

As many rounds as possible in 15 minutes:

  • 5 burpees
  • 5 ring dips
  • 50 ft standing broad jumps

For the broad jumps you’ll jump 25 ft in one direction, then turn around and come back. The jumps must be max effort in length (no bunny hops!). You also cannot rest between jumps, except to turn around at the 25 ft mark. For example, if you jump once and stop for several seconds, you will be asked to return to the start. Likewise if your jumps are extremely short and quick with minimal effort, you will be asked to return to the start.

Optional Cash-out

15 minute Volume Training

Pick an exercise that’s a weakness for you. Complete max or near max reps of that exercise on the minute every minute for 15 minutes.

We’ve recently changed some things on the website! Check out the new testimonials page! If you haven’t submitted a testimonial yet, take a few minutes and share your experience with us. Email us your story. It will benefit current and future members. It doesn’t have to be long, and don’t worry about spelling, grammar, or proof-reading. We’ll take care of that. Thanks!

We also rearranged some of the site’s pages. You can now find everything about the gym (the schedule, pricing, gym records, etc.) by hovering your mouse over “About CrossFit Intensify” and scrolling through the drop-down menu.

You’ll also notice some changes in the right sidebar:

We’ve added a Meal of the Day post using The Foodee Project. This shows a new Paleo/Gluten-free recipe every single day! Check it out.

Continue scrolling down and you’ll see Today’s Beyond the Whiteboard Activity, showing member BTWB posts for the day’s WOD. Curious about the workout? Check the website to see how your fellow members are doing to get an idea.

Even further down the right sidebar you’ll find a feed from our nutrition blog: The CFI Nutrition Fix. Here you’ll get links to the most recent posts in this valuable member resource. Use these and many other online resources to take your CrossFitting and overall fitness to the next level!

Tuesday's WOD

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