Thursday May 11, 2017

(Post WOD Katie.  Glowing and full of smiles.  Is this how your workouts make you feel?  Remember that we are having a free month of CrossFit during May to celebrate the grand re-opening celebration for our new location.  Come join the fun!)

Level 2 WOD:

21 Thrusters (115,75)

21 Kettlebell Swings (70,53)

Row 400m

15 Thrusters (115,75)

15 Kettlebell Swings (70,53)

Row 400m

9 Thrusters (115,75)

9 Kettlebell Swings (70,53)

Row 400m

 

Level 1 WOD:

Same as Level 2 WOD except that RX weights for Level 1 are (75,55) for Thrusters, and (53,35) for KBS.

 

BOOTCAMP:

Row 1000m Buy In

then…

21-15-9-15-21

Wall Balls (20,16)

Kettlebell Swings (53,35)

then…

Row 1000m Cash out

 

**Score is total time for the entire thing… include both Rows.

 

POST WOD Mobility Session:

Spend 15-20 minutes working on areas of inflexibility.

Level 2 MODS:

MOD 1: (95,65)

 

Level 1 MODS:

MOD 1: TH (65,45), KBS (35,20)

MOD 2: TH (45,35), KBS (20,18)