WODs for Saturday, 4/21/12

22
Apr

WODs for Saturday, 4/21/12

Lots of things going on at Arenal Fitness today…CrossFit, Kettlebell and Striking Classes!  If you take all Basics programs, you have lots more classes to choose from.  CrossFit Striking Basics starts this week but if the times don’t work in your schedule you can contact Chris, [email protected], to customize times.

Basics Schedule (CFStriking Basics is a mandatory prerequisite for group class participation):

Basics 1:  Tuesday, April 24th 6:30pm Basics 2:  Thursday, April 26th 6:30pm Basics 3:  (for those that have not taken CrossFit Basics) Saturday, April 28th 12:00

 CF Class WOD:

Split Jerk 1-1-1-1-1-1-1

BONUS WOD:

For Time: 18 Knees-to-elbows 2 Pistols 16 Knees-to-elbows 4 Pistols 14 Knees-to-elbows 6 Pistols 12 Knees-to-elbows 8 Pistols 10 Knees-to-elbows 10 Pistols 8 Knees-to-elbows 12 Pistols 6 Knees-to-elbows 14 Pistols 4 Knees-to-elbows 16 Pistols 2 Knees-to-elbows 18 Pistols

KB WOD for Saturday, 4/21/12:

20,15,10,5

Box jump OH swing Dips KB Clean from ground Abmat sit-up

CF Striking WOD:

10 rounds:
5 Dumbbell burpees
5 Combos (1-2-3-4)
5 Slam Balls
5 Combos (1-rear elbow)
5 Alternating Sledge to Tire Swings
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