The Minimalist

Our gym is growing!  My ideal gym would be the size of a warehouse, something worthy of being called a gymnasium.  There would be plenty of room for people to perform individual skill work with different gymnastics and lifting techniques, as well as groups performing WODs without interference.  This is, however, not entirely necessary to achieve an elite level of fitness.  A pull up bar is essential.  Check for a used sports store like Play it again Sports, where you can get cheap used/ new weights that are ideal for home use.  Build yourself a set of parallettes for $10.  You’re all set!  The list of exercises and possible combinations is endless.  Scroll through the crossfit.com archives for ideas or make up your own.  Focus on the foundational movements of lifting and gymnastics:  squats, presses, deadlifts, pull ups, handstands, L-sits, cleans, snatches, push-ups, sit-ups and dips.  We’ll be here when you want to use our rower or medicine balls!

WOD

As many rounds as possible in 20 minutes:

Row 250 meters

21 Sumo Dead Lift High Pulls

12 Pull ups

Variation: As many rounds in 20 minutes of Run 200 meters, 21 Burpees, 12 Pull ups