Thursday 12.8.11


One Minute On…One Minute Off…for 10 minutes perform:

30 KB Swings (70/53)  

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
Perform this workout one minute on and one minute off. Total time is 10 minutes. 

For every penalty counted, perform 10 burpees.  

Post rounds completed and penalties to comments. 

Compare to 3.11.11  

Skill: “Goat Day”

“Goats” are weaknesses or movements that give you trouble.  ”Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.  Ever take time to do it?   

Rob Orlando on Clean and Jerk 1-1-1-1-1- video [wmv] [mov]  

“Free to Be Fat” from the Daily Beast.

CrossFit Kids-Start today!!  Each program will be 8 weeks. 
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

“I wouldn’t say it’s not hard, but why wouldn’t it be? All important things are hard.”~Toni Morrison

Categories: WOD

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