WODs for Saturday 9/16/12


WODs for Saturday 9/16/12

As if you were burnt out enough from an OHS (Overhead Squat) strength WOD, our CFitters had the option of a bonus WOD to continue their OHS training.

More CF Strikers = more people and things to hit!!!  LOVE IT!!!

Our KBellers were put to the challenge of warming up their swings with some rope climbs to start each of their rounds.  CrossFit Kettlebell is not just about Kettlebells.  You should give it a try if you haven’t already done so.

CF Striking: 150 (1-2) *Burpee every 15s 100 (3-4) *Slamball every 15s 1 Rope Climb (3 beginner) 50 Sit Up Strikes (1-2) 40 Air Squats 30 KB Swings (55/35) 20 Push Ups 10 Ring Rows 500m row

CF Class WOD: Overhead Squat 5-5-5-5-5 reps

BONUS WOD: As many rounds as possible in 9 minutes of: 200 m Run 15 Overhead Squats (use 1/2 your 5 rep max)

KB Class WOD: 5 rounds for time:

1 rope climb or 3 beginner rope climbs

100 meter Sprint

20 1-arm swings (35/25) alternate/switch hands every rep.

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