February 27, 2014


WOD – Skill
Goat Practice:

CrossFit legend Chris Spealler says, “Find your weaknesses, make friends with them, then beat them to DEATH!! ”

A “goat” is a weakness or area you need work. Double unders, ring dips, burpees, mobility, handstand push-ups, etc. We are going to be identifying and focusing on our weaknesses (AKA beating them to death). For the next 6 Fridays we will be spending some dedicated time to improving our most glaring weaknesses. Mariah will be doing wallballs and rowing 🙂

So for Mariah, maybe one week she just does a pre-determined number of meters and wallballs during goat practice. Then, maybe she focuses on how many unbroken wallballs she can do. Row sprints, rowing for distance, or 500m repeats, would all be very helpful for Mariah! Pick 2 or 3 things you would like to work on during our “goat cycle”.

*while “strength” is a goat for some, we will not be doing any heavy lifting during this time. If Snatch or OHS is one of your goats you can use a bar but it should remain skill work (very light weight), not strength training.

3,2,1, GO!

WOD – Met Con
Complete as many rounds and reps as possible in 10 minutes of:

30 Double unders (90 singles)
15 Power Snatches (75/55)

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