Overhead Squat – 5×3
15min AMRAP –
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips
A Brief History of CrossFit.com:
For those that are unaware, before there were CrossFit boxes all over the world (known collectively as ‘affiliates’), there was just www.crossfit.com . Each day, a WOD was posted free of charge, available for anyone who dared follow along with this crazy fitness program that has now taken the world by storm…and by surprise. Those daily posts still exist. Today’s WOD is an example.
I bring this up because a cool tradition that still carries on is how people post their scores to the comments section of each post. ALL levels of fitness post what they got, from the advanced to the very beginner. Many times, just like we do at the box, people will post any scaling options that they used. Because of the equipment we have available to us, our ‘standards’ are a bit different that what the mainsite post says. It’s all the same though.
So, after you finish the WOD, log onto this page here and check out what some other people are getting. You’ll also notice that many people post their age/sex/weight – this gives a small bit of context when looking at their times/scores. If you’re really daring, find someone that is near your own dimensions and try to smash their time. Come on, what can it hurt?!