WOD, 3/8/10: FIRST: For 10 minutes work on gymnastics skills: Handstand holds L-sits (bar & rings) Skin the cats Handstand push ups Kipping swing Kipping push-ups THEN: “The Burner” 5 rounds for time 95/65 pound Overhead Squat, 15 reps Burpees, 10 reps Kevin Miller found this GREAT article on The CrossFit Journal about taming your [...]Continue Reading

WOD, 3/7/10: FIRST: Find your one rep max shoulder press. then… “Helen” Three rounds for time: Run 400 meters 1.5/1 pood Kettlebell X 21 swings 12 Pull-upsContinue Reading