WOD – 131231 – “Farewell 2013”

WOD – 131231 – “Farewell 2013”

General Warm-up

400m Run/500m Row
Iron Scap

Group Warm-up

“Farewell 2013”

For time:
20 Russian KB Swings (55/35)
13 Tri Rope Double Unders
20 Lunges w/ KB (55/35)
13 Tri Rope Double Unders
20 Wall Ball (20/14)
13 Tri Rope Double Unders
20 Lunges w/ Med Ball (20/14)
13 Tri Rope Double Unders
20 Plate Sit-ups (35/25)
13 Tri Rope Double
20 Lunges w/ Plate (35/25)
13 Tri Rope Double Unders

Athlete of the Month


A little about Shelly:

How long have you been doing CrossFit?

I started in July

Why did you decide to give CrossFit a try?

I felt like I was going backwards on the goals I had accomplished the previous year and needed to do something to get back on track.  I kept seeing pictures of my friend Melissa on Facebook being badass and I wanted to see what it was all about.

What is your proudest accomplishment in the gym?

Seeing my strength improve; especially my Back Squat

What are your biggest goals in the gym right now?

I want to be able to Back Squat 100#s and do a Pull-up with no bands

Do you have any pets? Names? Tell me something about them.

We just rescued a dog for Christmas!  His name is Hank.  Besides having really stinky farts he is a very well trained, loving dog.  We are so happy to have him as part of the family.

What is something nobody at the gym knows about you?

I’m an EMT that passes out when I get my own blood drawn.

What advice would you give to someone just starting CrossFit?

Don’t wait to get started, don’t be afraid.  It’s not as scary as the internet makes it look.  Good coaches know how to push you to the right level.

What is your favorite thing about WMCF?

The gym is really supportive.  The other athletes treat you like family from day one.