Warm Up 400 meter run 10 "Supermans" 10 Pull Ups 10 Air Squats 3 Rounds Strength 7x3 Front Squats Go as heavy as you can while maintaining excellent form Rest two to three minutes between rounds An Extra Measure 75 Burpees For Time
Great WOD Chad! I completely love the Strength / Calorie WOD's. Looking forward to taking tomorrow off! Too many bruises from the KB Snatch Demo on Monday - ended up completing demos in 6 classes!!! :-) Thus...the video presentation...
Front squats own me. Another one to add to my "work on" list. Got up to #140. Don't remember my time on the burpies, but 75 went faster than I thought they would.
CrossFit Athletic Development 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.
5 comments:
Great WOD Chad! I completely love the Strength / Calorie WOD's. Looking forward to taking tomorrow off! Too many bruises from the KB Snatch Demo on Monday - ended up completing demos in 6 classes!!! :-) Thus...the video presentation...
Front squats own me. Another one to add to my "work on" list. Got up to #140. Don't remember my time on the burpies, but 75 went faster than I thought they would.
strong work by the 6pm class..way to push through your glass ceiling.
210# Front Squat (PR)
6:57 Burpees
120# Front Squat
5:57 Burpees
Wow Katy...you crushed all of us!
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