Run 1 mile for time
Rest 2 minutes
Complete as many reps as possible in two minutes of each the following movements:
Medicine ball cleans (M-20#, W-16#)
Row (calories)
Pull Ups
Burpees
Thrusters (M-30# dumbbells, W-20#)

Post time and reps to comments

The Difference Between Goals and Resolutions

Here is an interesting article to read…….A few of the points made are 1.)What’s fun about goals is the end point, 2.) Add publicity and accountability to a resolution and you get a goal and 3.) You are a product of your environment.

You won’t find it surprising that CrossFit can definitely help you in all 3 of these areas. First off, we are focused on results. On day one you will do a benchmark workout and that workout will be repeated every couple of weeks so you can see you are getting faster and stronger. Eventually, you will work your way up to the more intense benchmarks. Along the way, we’ll let everyone know about your progress, the achieving of your goals. There’s not much joy in celebrating alone. At CrossFit, you don’t have to.

In regards to step number two, publicity and accountability, we are going to be stepping it up big time. We want to know everyone’s goals. We plan to post them in the gym and use the power of the group to keep you focused and on track. (And once again, when you achieve your goals, we’re all gonna help you celebrate).

The last quote may be the most important. You are who you hang around with. A study once concluded that most people’s net worth is roughly equivalent to the average of their 5 closest friends. At CrossFit, we all have goals that involve being fit and healthy. If you commit to being a part of that community, being fit and healthy is an almost necessary byproduct.

http://fastcompany.com/magazine/122/make-goals-not-resolutions.html