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Friday February 17, 2012

Lani – Like a Boss

The roster is nearly filled for next Saturday’s Curling outing to the Richmond Curling rink. Word is, our rivals from CrossFit Overdrive will be there in an attempt to defend their turf. Broom fight!

Today’s Workout:

Your KB is your friend:

4 sets of:

8-10 Goblet squats

8 per arm Turkish Situps (yer butt stays on the floor)

8-10 KB Rows per arm

rest 45 seconds between stations

Strange request: If you are doing the Performance version of today’s WOD, please bring a towel (not your nicest towel). You’ll need it to do a “towel pull-up” in place of the rope climb.

Fitness

Five rounds for time of:
7 Towel Pull-ups (With assist from feet)
10 Wallball shots, 6-10 pound ball
15 Kettlebell swings, .5 poods
20 Double-unders or Tuck Jumps

Performance

Seven rounds for time of:
7 Towel Pullups
10 Wallball shots, 16/10 pound ball
15 Kettlebell swings, 1/.5 poods
20 Double-unders or 20 Tuck Jumps

R/X

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/16 pound ball
15 Kettlebell swings, 1.5/1 poods
20 Double-unders

Contact Us Today And Get Into The Best Shape Of Your Life…

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