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WOD

17
Apr

Tuesday 120417

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The first frame is a solid deadlift setup. The next three are significant faults.

AMRAP (as many rounds as possible) in 15 minutes
9 Deadlift 155/105lb
12 Hand release pushups
15 Box jumps 24/20″

12
Apr

Thursday 120412

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Welcome Will and Blake to CrossFit Kids!

Strength:
Split jerk
1-1-1-1-1-1-1

WOD:
21-18-15-12-9-6-3
Sumo deadlift high pull
Push jerk

Men’s weight: 75
Women’s weight: 53

[youtube]http://www.youtube.com/watch?v=v-0gEGAfMig[/youtube]

10
Apr

Tuesday 120410

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For an effective front squat, the bar must rest on the shoulders. We call this the front rack. Keeping a tight grip on the bar limits this ability. Loosen your grip on the bar and let it roll onto your fingertips. Then push your elbows high and try to keep the upper arm parallel to the floor.

Strength:
Front squat
1 rep max

WOD
As many rounds as possible in 7 min
5 front squats
5 push jerks
35 double unders

Men’s weight: 165lb
Women’s weight: 115lb