B-Witz

WOD, 10/3/09:

“B-Witz”

Amrap  3 minutes on one minute of f for 5 rounds of:

1. 135 lb. squat clean

2. 20 lb wall ball

3.  kettlebell swings (1.5 pood/1 pood)

4. air squats

Keep track of total rounds completed for each three minute intervals.

CONGRATS TO ALLIE BAILEY FOR GETTING HER FIRST KIP TODAY!!  It’s been a good week forthe Bailphy’s (Murphy’s & Bailey’s…Matt got a muscle-up too!)

7 Responses for B-Witz

  1. Kurt:
    October 03, 2009 09:45 am

    Guys,

    Check this out, I am stoked abouth this. Knocked a full second off my mile time in one month.

    9/7 Morley Kurt 10:04 New Haven 5K

    10/2 Morley Kurt 9:07 Stony Creek 4 Mile

    Leave a reply  
  2. Carb boy:
    October 03, 2009 01:08 pm

    Thanks scf trainers for helping me with subbing wods…I really appreciate it and can't wait to be back on the "real" wod's….

    P.s. DP, the wod I did today was awesome…let's line it up for next month!!!

    Leave a reply  
  3. LP:
    October 03, 2009 09:06 pm

    Kurt,

    That's awesome!!!! Keep up the hard work! Sky's the limit.

    Leave a reply  
  4. Jenn M:
    October 04, 2009 10:18 am

    Kurt,

    Congrats that is so awesome! all of your hard work is paying off.

    Carb boy where have you been all my life?!?!?!?

    Leave a reply  
  5. Carla:
    October 04, 2009 02:50 pm

    Kurt, I'm still keeping tabs on you at SCF…Go Kurt Go! Much love man. Kicking butt and taking numbers. Get your wife to the gym post-baby so I can throw some barbells around with her.

    Hey LP,

    E.C. from Boston says hello to you and DP. What an inspiration she is. I wore my SCF tank top and she spotted me ;-) Spreading the love baby. Love my tanktop. Stay cool…..

    Leave a reply  
  6. Carb Boy:
    October 04, 2009 04:07 pm

    Jenn…I've been around…rest day Thurs…you weren't around friday…runamuk saturday and I have my church gig today…won't see me tomorrow either…unless you stay for the 630…i've got to rehearse tomorrow afternoon for this weekend…

    Leave a reply  
  7. Allie B (recovering:
    October 05, 2009 05:57 am

    WE DON'T USE MACHINES, WE MAKE THEM!

    SHORELINE CROSSFIT BABY!!!!!!!

    Leave a reply