WOD 02-13-2013

3 Rounds for time:
Run 800 M
50 Sit Ups
40 Kettle Bell Swings 53/35#

Skill: 12 Hand Stand Push Ups
75 Double Unders


  1. I know we have a lot of new faces, so thought I would remind everyone: You may want to check out http://www.beyondthewhiteboard.com as a way to log your workout results and track your progress. Several of us use it, and you can join CrossFit Rebellion’s group. I usually post the workouts each day (except when I’m traveling or otherwise occupied at work), so that all you have to do is log in and post your results. They also have a new iPhone app that has worked really well for me. Monthly membership is something like $3.00.

    One of the fundamental concepts in CrossFit is to track your progress so you actually have a quantifiable measure of your progress, and I’ve found this a lot easier than flipping through pages of a notebook.

  2. KyleDeneke says:

    Unless that notebook is a CFR nutrition an WOD guide…

  3. KyleDeneke says:

    Beyond the Whiteboard is a great tool for tracking you progress. We are fortunate to have Donna at CFR. She keeps our page up to date with our WODs. Take advantage of this and join in. The $3 fee is extremely reasonable.