March 11, 2013

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CrossFit

Strength A: Front Squat 3-3-3-3-3

Strength B: Weighted Pull Ups 3-3-3-3-3

WOD: 4 Rounds for Time
8 Box Jump Overs (24/20)
16 Kettlebell Swings (2/1.5 pood)
24 Double Unders

 

CrossFit 101

“Mini Kelly”
3 Rounds for Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

*You have option to do a full “Kelly” at five rounds for the Leader Board. Must complete all standards (full depth on squat/full height on wall ball and open hips on box jumps) to qualify for Leader Board.