WODs for Thursday 11/10/11


WODs for Thursday 11/10/11

Whoa…the KBellers got a GWOD movement all within their KB WOD.  Hollow Rocks create Abs Of Steel, right?  🙂  Get those bodies rockin’!!

Our CFitter’s shoulders will be on fire today!!  Go with a heavy weight on this WOD!!  That’s the goal!!

KB WOD: 2 Rounds, 15 reps each

Dual KB’s for each KB movement

snatch to lunge on each leg ring rows Push jerk hollow rocks squat clean

CF Class WOD: Five rounds for time of: 135/95 pound Squat clean, 7 reps 15 Handstand push-ups


3 rounds FGB (Fight Gone Bad) style

1 minute at each station to do as many reps as possible in proper form

jump rope rowing box jumps DB shoulder press KB Deadlift [gallery orderby="ID"]]]>