workout of the day

Sunday 111113

..

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

"Games Athlete and Affiliate Owner: Elyse Umeda", CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit UFC Fan Expo, Mens Competition - video [wmv] [mov] Womens Competition - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

From the Vault:
"Andy Takes on Pat and Pete", January 2008 - video [wmv] [mov]

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.