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.
With Steelcity Crossfit Trainer Evan
Strength WOD- 5-5-5 rep Deadlift Max
WOD-
500m Row
10-1 of KBS and Pushups
then
1-10 of SHLDP and Jumping pullups
500m Row
Amazing job today- Jen Z- 185lb Deadlift (personal record)
Lauri- 165lb (Personal Record)
Jen R- 155lb
Great work ladies!
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 [...]