CF Spartanburg Workout of the Day(WOD):
Max Reps Back Squats in 2 Minutes (M-135#/F-95#)
400m Run
25 Knees-to-Elbow
400m OverHead Carry (M-75#/F-35#)
25 Knees-to-Elbow
400m Farmer's Carry (M-2x55# Kettlebells/F-2x35# Kettlebells)
***3 Burpee penalty to be paid-out at the end of the WOD everytime the barbell/kettlebell is dropped/lowered during the overhead carry/farmer's carry (10 drops = 30 burpees). Athlete can't move unless weight is locked out overhead on the overhead carry. Clock stops when the burpees are complete.***
Robert from CrossFit Daytona stopped by this week for a few WODs. Check out his site and take a look at his WOD programming. The benchmark WODs are fun and are an awesome way to gauge your progress, but there's nothing like a little homemade programming to keep your body guessing.
It was an awesome day for pictures, and all I managed to get was a shot of Catto's ass...
tal, thanks for letting me stop in and throw down. i appreciate the beatings. you have a great group of people at CF Spartanburg, and i was a pleasure to meet everyone. love your box, it was like stepping into home away from home.
-rh
Posted by: robert | 08/01/2009 at 09:36 AM
And that is a sexy ass, if I should say so!
Catto's wife :)
Posted by: Regina Catto | 08/01/2009 at 11:00 AM
I agree with Regina! haha
Posted by: Steve | 08/01/2009 at 03:27 PM
damn it Tal...this wod was fkn killer! good stuff brotha
take care...
mo
Posted by: Mo Diab | 08/14/2009 at 07:40 PM