110929 WOD

CFW Team
We want everyone to think about a skill goal that you want to achieve by January 1st.  We’re thinking about the goal being something related to ability to perform an exercise, so not necessarily improving your max deadlift weight, but something like improving your deadlift form.  My goal is perfect form for a squat snatch – Jason.  We will be asking you to write your goals down in the next week, take a minute and figure out what you want to improve upon.

WOD:
I heard that people were avoiding the run workout yesterday.  Hopefully this one is a little better attended.
7 RFT
150 m Sprint (3 lengths of the parking lot – building to alley)
50 m walking lunge (1 length of parking lot – building to alley)
50 m broad jump (1 length of parking lot – building to alley)

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Max Handstand Pushups in 5 min

Saturday, October 15th, our WOD will be “Grace” as a fundraiser for Mammograms in Action.

• Sign up here for:

• Amazing Grace 2011 – October 15th at CrossFit Wilmette – benefiting Mammograms in Action