June 1st WOD with Personal Trainer Evan Ferber
Perform the berunger warmup that details the snatch as well sa other complex movements.
Also perform 15 air squats and 20 double unders
SWOD- Front Squats
3-3-3-3
WOD- 500m row to start followed by;
10 Knees 2 Elbows (K2E)
20 Kettlebell Swings (KBS)
8 K2E
20 KBS
6 K2E
20 KBS
4K2E
20 KBS
2K2E
20KBS
500m row to end.
Personal best of the front squats performed by Trish and Lauri @ 105lb and Melissa @ 85lb. Great work girls.
May 4 WOD with Personal Trainer Angie.
SWOD- 5-5-5 of Deadlifts
WOD- “Angie”
As many rounds as possible (AMRAP) in 20 minutes.
5 Pullups
10 Pushups
15 Air Squats
Paul, Trish wait to set a new PR with those Deadlifts. Lauri, Excellent pullups.
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]