WOD 3/7/2011

Daily WOD
3 Rounds:
800m Run
15 Step Ups
15 Pullups

Jeremy: 14:58
JZ: 17:00
Angelina: 20:15
Charlie: 23:11
Shay: 24:07
(Erlinda): 16:27
(Jarah): 16:37
(Peggy): 17:00
(Carrie): 18:28
(Fran): 19:38
(Stacy): 19:40
(Brian): 19:53
(Jack): 20:11
(Kate): 21:19

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Front Squat 10,8,5,3,1,1,1

Strength WOD
5 rounds
3 Push Jerk 155/103
5 Toes through Rings
7 Burpee to C2B pull ups
9 Unbroken Double Unders

Corene
Kyle
Bang Bang
Jeff
Nick
Lorie
Derek
Fisher
Tara
Richard

CrossFit Kids Big Dogs
Skill: KB Work

5 Rounds:
15 KB Swings
15 KB Snatches
15 KB SDLHP

Dylan: 10:37
Matt: 11:01
Jeremy: 11:29


Skills Class
2 Hand KB Swings
KB Snatch
KB C&J
Lunges and Variations
Scaling

WOD 20 Min Cutoff
5 Rounds
20 Russian KB Swings
20 KB Snatches
20 Lunges
20 Pullups

Amie
Christy
Jessica