February 12, 2014 Wednesday

A lot of members have been asking about different jump ropes and which one to buy.  I thoroughly believe that investing in your own custom jump rope is the first thing that every CrossFitter should do. This insures that you have a jump rope that is fitted for your height. Below is the website to my favorite brand and a coupon code for 15% off.

For sizing just add 3 feet to your height (i.e. I'm 5'6" I need to order an 8'6" rope)

www.rxsmartgear.com Coupon Code: Arkansas15


Strict Shoulder Press

3-3-3-3-3 (Work up to a heavy weight)


Wallballs (20/14) - 40, 30, 20, 10

Pull-ups - 20, 15, 10, 5

Example - Round 1 - 40 wallballs and 20 pull-ups; Round 2 - 30 wallballs and 15 pull-ups