50 Box jump overs 24″(20″)
50 Med ball cleans 20#(14#)
40 Russian kettlebell swings 53#(35#)
40 Toes to bar
30 Kettlebell snatch 53#(35#)
30 Goblet squats 53#(35#)
20 Walking lunge steps no weight
10 Strict pull ups
10 Strict handstand push ups
5 Rope climbs 15′
5 Muscle ups
Post time to comments or BTWB
ATHLETE SPOTLIGHT – Alex Wolfson
HOMETOWN: Columbia, South Carolina
WHAT DO YOU DO WITH YOUR FREE TIME: I love to do anything in the sun especially when water is involved. I am happy laying around it with a cooler of alcohol or being active behind a boat or wave. When there is tons of snow on the ground I love nothing more than going up to the mountains and playing in it anyway possible. My little puppy is my everything so a lot of my happiness comes from hanging with him at many of the parks, happy hours, and everything else that Colorado has to offer. Basketball, football, volleyball….. as well
WHAT CHANGES HAVE YOU SEEN PHYSICALLY/MENTALLY SINCE STARTING CROSSFIT: My body is way more fitter and I have tons more energy to do many of the things I love doing. I also try to eat healthier and live a healthier lifestyle, sometimes.
WHAT IS YOUR FAVORITE WORKOUT/MOVEMENT IN CROSSFIT: I don’t really know any names of workouts so I will refrain from butchering one. I like climbing the rope, attempting to get inverted on my hands, and whenever we get to try and max out on the weights. I am also not mad at a partner workout, maybe it is because of the added motivation or having somebody else to carry me through it depending on the day.
ANY ADVICE TO SOMEONE NEW TO CROSSFIT/VERVE: Well when I first started there was no way else to go but up. Paul used to tease me and say that I Deadlifted like a Dead cat and now I get compliments like getting better, not good but getting better. My advice is no need to rush, get comfortable with the movements and if the day comes where you have what it takes to Bro out and crush it safely then stack on those plates.
FAVORITE QUOTE: “How you expect to run with the wolves come night when you spend all day sparring with the puppies?” -Omar Little-