Wednesday Recovery WOD - 11/12/2014

November 12, 2014

Wow.  I think that is that hardest WOD I've ever done (says coach Rebecca).  I've done it once before and it's just as hard as I remember.  I was glad to get 2 good workouts in before I start my second 2 day fast tomorrow along with many of my fellow cleansers!  A couple started today and are holding strong.  For those of you who are interested in the cleanse/nutrition program that we are doing, stay tuned because I will be coaching another group post-Thanksgiving to prepare for the Christmas holiday.  Then again in the new year to jump start those healthy resolutions!  I personally am loving the products and feeling great.  My strength is continuing to improve in unison with our leg strength program and I feel awesome in the WODs.  I've also been using a new all-natural pre-workout called "Want More Energy" made by Isagenix and we will soon have it available at the gym. 


Alright, on to tomorrow! We need a recovery HUMP DAY WOD after the 2 benchmarks we accomplished on Monday and Tuesday.  Here you have it…if you can come to yoga at 6:30pm to stretch and mobilize that would be a good idea, especially if you were here for Barbara on Monday and The Seven on Tuesday…


Wednesday Nov. 12, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm)


5 stations, 3 minutes at every station, 1 minute transition:


1. DUBs OR Singles (every DUB counts as 2, singles count as 1)

2. Renegade Row Deadlifts (row right, row left, deadlift) 20/30

3. Wall Balls 14/20

4. Atomic Sit-ups 25/35

5. Mule Kicks (focus on holding the handstand for 1-2 seconds)


Yoga (6:30pm)


On-Ramp (7:30pm)



Please reload

Featured Posts

Stamina Wednesday!

November 20, 2019

Please reload

Recent Posts

November 20, 2019

November 19, 2019

November 18, 2019

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

Please reload