RX THE WOD

When our kids are into CrossFit, all sorts of magic starts happening. Today the rest day gift to me was a WOD designed by my girls for the family.
It beats Super Bowl any day…
Kids Design – WOD
Keep rotating between stations. Switch stations when the slowest person is done.
“Not for time but for fun”
5-4-3-2-1 of
– rowing (calories)
– pullups
– ring leg raises
– goblet squats
Kids Design – Cashout
3 rounds
1st round: – 5 standing wall balls
2nd round: – 5 slam balls
3rd round: – 5 squatting wall balls
one person is on ball, the others do pushups or situps then switch

The dragon is considered by many as the strongest cycle of the Chinese horoscope and it is coming to an end in 8 days and won’t be repeated for 12 years.
I thought it would be appropriate the have a WOD to celebrate the last days of the dragon with a strong workout worthy of its namesake…
WOD “Here Be Dragons”
3 rounds for time
– 1 muscle up
– 2 handstand pushups
– 3 power snatches 105lbs
– 4 deadlifts 225lbs
– 5 box jumps 30in
– 6 wall balls 20lbs
– 7 dumbbell burpees 25lbs
– 8 strict pullups
[11:21]

After rereading Don Miguel’s Four Agreements I was reminded of the daily agreements we make in all areas of our lives. So the obvious question (on this blog at least) is what agreements we make in CrossFit that produces such high performance and dedication? More importantly, how those agreements show up in other areas of our lives.
As I wrote many times before, CrossFit ethics are highly transferable to work and life and I selected the top 4 for me that represent my Big Four Agreements with the sport:

1. I do my best at what is prescribed
2. I support my fellow athletes
3. I do not cheat or quit
4. I do not complain

That should get me through the WOD and the workday…
WOD
5 rounds for time:
– 5 clean & jerk 115lbs
– 10 goblet squats 50lbs
– 20 pushups
– 30 situps
[14:50]