WOD 1/26/2011

Daily WOD
Squat Cleans/Hang Squat Cleans @ %85 1RM
Kettlebell Swings 16/12

1 clean and 7 swings On the Minute every Minute for 15 Minutes. Incur a penalty for every rep you miss each minute and run a 100M penalty for each missed rep.

Jason: 225#
Charlie: 225#
Wade: 135#
JZ: 135#
Brian: 135#
Jeremy: 125#
Terry: 115#
Troy: 115#
Tara: 100#
The Mac: 95#
Alan: 95#
[Erlinda]: 93#
Laurie: 85#
Kelly: 83#
Peggy: 83#
Stacy: 77#
Jarah: 75#
Carrie: 73#
Nina: 73#
Kim: 63#
Barbie: 55#


Strength Class
A. Press %75x5,%85x3,%95x1+
B1. Dumbell Bench Press 3x15
B2. Ring dips 3xAMRAP
(No rest between B1 and B2 this is a true super set.)

Strength WOD
With a partner, accumulate as many points as possible in 20 minutes.
Squats - 1 point
Push Ups - 2 points
Burpees - 3 points
Alternate partners w/each partner working every 2 minutes.

Leslyn
Jeff
Kyle

Kyle/Nick
Derek/Jeff

CrossFit Littleton Kids - Big Dogs
You guys will join the open class with Kyle tonight.

Med Ball Cleans
Dylan
Cole
Mason
Matt

Skills Class
3x10 Ring Rows in addition to warmup

Frankenstein Squat
Front Squat
Clean

WOD
3 Sets Resisted Sprints

Austin
Maria
Jodie
Jack
Mike
Erin
Jay
Frank