WOD – 131003

WOD – 131003

General Warm-up:

400m Run

Group Warm-up


3 X 5 Back Squat


7 min AMRAP of:
5 Burpees
15 Double Unders

3 min Rest

5 min AMRAP of:
5 Burpees
15 Double Unders

3 min Rest

3 min AMRAP of:
5 Burpees
15 Double Unders

*Each AMRAP receives its own score.

Athlete of the Month

KatieAOTMCongratulations to Katie C for being voted Athlete of the Month by her peers!

A little about Katie:

How long have you been doing CrossFit? About 4 years

How did you get into CF? I’ve known Soloman for a long time and wanted to get in better shapre and lose some weight, so knowing that’s what he did I gave it a try.

How many days a week do you CF? 5-6/week

What’s your favorite CF movement? Burpees!

Most hated CF movement? Front Squats

What’s your favorite benchmark WOD? I love Karen!

Which one do you fear the most? Fran

What did you do for fitness before CF? I swam competitively for years when I was younger, but more recently I did Yoga and I taught Aqua Aerobics.

What goals or goats are you working on right now? I’m always trying to lift more than I did the last time or beat an old time, but I’ve been working really hard to get my first Muscle Up.

Do you follow a specific eating program? I mostly eat Paleo.  But really I mainly just try to limit grains and processed foods.

What is your favorite cheat food? Rice Chips, I’m a chip-o-holic.  And Fro-Yo, I’m a Fro-yo addict.

What advice would you give a new CrossFitter?  Even though it’s gonna be hard and hurt at first just stick with it and you’ll make it.  The community is super supportive so even though the workouts are hard you want to keep coming back.