WODs for Thursday 9/15/11


WODs for Thursday 9/15/11

Proper form is the key to an efficient lift with the heaviest weight possible for the CF Total!!  KBellers were moving their kettlebells horizontally through space.  Ever try that one? Take a Kettlebell class and find out.  🙂

Today was the 2nd session of our CrossFit Kids Basics program.  The kids were hitting some box jumps, rowing, deadlifts, and more!!!  They are going to be great CFitters!!!

CF Class WOD: “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

KB Class WOD:

Kettlebell Complex: 5 Rounds, approx 90 secs rest in between rounds. Go up in weight each round. 15 minute cap:

5 single arm swing to high pull 3 snatch to thruster

do all on one arm, then the other this equals 1 round

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