WOD 3/14/2011

Daily WOD
3,3,3, Floor Press

Choose KB
150 KB Swings
150 STS

Break up any way you like. Post your load and time.
Jeremy: 205# / 24kg / 10:17
Brian: 135# / 20kg / 13:05
JZ: 155# / 20kg / 17:33
Angelina: 75# / 16kg / 10:37
Kelly: 63# / 16kg / 11:47
Peggy: 85# / 16kg / 11:50
Jarah: 63# / 16kg / 13:25
Frank: 145# / 16kg / 13:28
Kate: 85# / 16kg / 13:59
Jack: 185# / 16kg / 14:13
Stacy: 70# / 16kg / 15:12
Carrie: 77# / 16kg / 16:00
Lorie: 85# / 16kg / 16:34
Fran: 67# / 12kg / 11:48
Kim: 67# / 12kg / 13:16
Steph: 85# / 12kg / 13:30
Nina: 63# / 12kg / 16:50
Shinhawk: 225# / 8kg / 7:12

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. Split Cleanx2 Split Squatx2 then other leg split clean and split squat(this is a complex done in sequence without rest)x5 complexes.

Strength WOD
10-1,1-10
Jumping Lunges
Weighted Sit Ups
Bang Bang
Jeff
kyle
Chappy
Jason
Lorie

CrossFit Kids Big Dogs
Skill: Deads

5 Rounds
10 Deads
10 Pull-Ups
10 Burpees
Jeremy: 105 x 5 Dead / 9:59
Dylan: 115 x 5 Dead / 11:48

Skills Class
Ring Dips 3x5 for Warmup

Press
Push Press
Push Jerk
Jumprope
DUs
Tuck Jump

Complex
3 Press
3 Push Press
3 Push Jerk

WOD AMRAP 12m
50 Singles
25 Single Leg Singles
10 Double Unders
10 Tuck Jumps