WOD 2/21/2011

Daily WOD
800M x 3
3 Minute Rest between runs.

Post your slowest time.

Joel: 3:03
Dean: 3:14
Maria: 3:19
Carrie: 3:34
Peggy: 3:39
Jarah: 3:42
Kyle: 3:53
Jen B: 3:54
Derek: 3:58
Kim: 3:58
Lucke: 4:33
Jack: 4:39
Kiana: 5:14
(Terry): 3:06
(Lorie): 3:57
(Stacy): 4:07


Strength Class
A. Squat %75x5,%85x3,%95x1+
B. 3 pause squats 3x12 (3 seconds at bottom under load and tension.)

Strength WOD
AMRAP In 12 Minutes of one bear crawl down and back, one farmers walk down and back ,one burpee to broad jump down and back, 3 Unbroken ring dips, 3 Unbroken Toes to bar.

Fisher
Jeremy
Arnold
Laurie
Lorie
Kyle
Joel

CrossFit Kids Big Dogs
Skill: Ring Rows/Ring Dips

5 Rounds:
200M Run
12 KB Swings
9 Ring Dips

Dylan: 11:34
Jeremy: 11:48

Skills Class
Box Jumps
Step Ups
Russian Step Ups
Pullups
Kipping

4 Rounds
10 Pullups
10 Russian Step Ups
20 Air Squats