(Pistol Squat demonstrated using KB - not RXed for WOD below)15 Wall Ball (M=20, W=14)
10 Pistol Squats (one legged squat)
10 Windshield Washers10 Pistol Squats (one legged squat)
10 Pushups
3 Rounds
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CrossFit Athletic Development
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CrossFit Kids
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Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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14 comments:
Good to be back. Time = 11: something. Pistol squats resulted in some knee pain (as opposed to normal soreness) even though I was unable to go very low. richard
Good way to get your day started. Great workout. Time - 11:10
Welcome Back BillyJo!
Great workout - Time - 10:45 - Amy
Pistols were a pistol. Wow - my knee pocked and rattled with each squat. Will take a lot of practice to perfect these bad boys. Thought was a challenging mix of exercises. 10:37 or 47. Looking forward to tomorrow!
Really enjoyed this one. Short & intense (especially those pistols!)
11:something for time
Tina
Good to see you back Richard!!!
wow. i had a harder time with this than i thought. 11:52 whew. definitely kicked my butt!
looking forward to tomorrow.
Thought the workout looked real easy when I saw it then I did it and realized looks can be real deceiving. Time: 8:27
I love seeing everyone's comments!!! Keep them coming.
For our NetFitters - some errors I saw with the application of this workout:
-use the LEAST amount of help you can get away with good form on your pistols.
-make sure your windshield washers take your legs 90 degrees from your spine. Up, side, other side, middle, down = 1 rep.
-push ups...I know...broken record. I am only trying to help. These actually looked great today in the classes!!! I know I don't have to remind you to touch your chest...or else drop to your knees.
Great job everyone!
HAPPY BIRTHDAY AMY PETROY!!!!! Can I tell everyone how old you are?
I thought this WOD was gonna be pretty light because the reps were low, but it kicked my butt. I have been walking funny since I left. My legs feel like jello.
Doug - you mean how Young I am ;-)
and the answer is NO.
Thanks for the wishes! Amy
happy birthday amy!!!
Please don't forget about CrossFit Kids. Tuesdays and Thursdays from 5 until 5:45. The kids love it as much as we do! $5 a class.
itoday was very tough. since i haven't done a lot of the excersises i always know i am in trouble when the reps are low. to do those washers correctly, took me a very, very long time.
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