WOD at allandnieva.me

“A diamond is nothing more than a chunk of coal that stuck to its job.” — Malcom Forbes

So I’ve decided not to complete a second Spartan Trifecta this year… the race schedule from now until the end of the year is pretty tight. One Tough Mudder, two XTERRA races, and my first Trail Ragnar… I just realized that I would be extending myself too much, especially with having one weekend being the 24-hour Trail Ragnar and an XTERRA race, not to mention the time I spend with my kiddos and my ‘regular’ full-time job…

So… after finishing the WOD this morning, I will be running the canal.

Blah, blah, blah… Let’s do this!

Today is a benchmark Crossfit WOD I created – Zoe.

Heeeeere we go!

WOD 9-23-15 – ZOE!

Warm up: Jump rope (5 mins)

Main Set rep schedule: 21159

  • Push press (45 lbs or 95lbs)
  • Pullups
  • Pushups
  • Kettle bell swings (EACH arm completes the required number of reps)

Finish off with a set of hanging leg (or knee) raises to failure.


Stretch out and hydrate.

If you’re benefiting from my WODs, show your love and ‘like’ the post!  :D

See you on Friday!


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