WODs for Wednesday 5/9/12


WODs for Wednesday 5/9/12

CrossFit is not just for the muscles.  Today it’s for the mind as there was a tons of scaling options and variations of exercises for the CF WOD.

The KBellers took their class outside but there was the risk if cracking the cement should they loss the KB in mid swing during their 1/2 rotation switch.  Chalk to avoid slippery fingers.

KB Class WOD: 50 1/2 Rotation Switch 21 Push Press 30 1/2 Rotation Switch 15 Push Press 20 1/2 Rotation Switch 9 Push Press

Each arm = 1/2 rep for each movement

CF Class WOD: For time: 155/100 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300’ Walking lunge with 45lb/25lb plate held overhead

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