Instructor led group stretch
400 Meter row
4 Wall squats
10 Rounds for time of:
15 Kettlebell swings 24/16 Kilograms
15 Air squats
Post time to comments.
“Efficiency Tips: The Snatch” with Eric O’Connor and Chris Spealler, freeCrossFit Journal video, preview – [wmv] [mov]
For those that might be interested, a posted a write-up of my recent experiences at my CrossFit Level 1 trainers course.
Where shall I go from your Spirit? Or where shall I flee from your presence? If I ascend to heaven, you are there! If I make my bed in Sheol, you are there! If I take the wings of the morning and dwell in the uttermost parts of the sea, even then your hand shall lead me, and your right hand shall hold me. Psalm 139:7-10
One of my all-time favorite chapters…
Enjoying the scripture keep it coming. I like to hang out in the Psalm’s great messages.
Go pappy! Why are you so angry at fran?!!
Fran was definitely winning that fight
13:36 Rx’ed. Definitely NOT feeling it this morning. Did the first 7 rounds unbroken, but my lower back was not happy for the 8th and beyond; squats no problem. Several others were doing well this morning at 0600 (Justin, Aaron, Meghan, et al)
KBS unbroken. I feel ya Josh, my lower back was on fiyaaa!
There ya go. We’ll do this as a team WOD next time: you do the KBS and I’ll knock out the squats. Blaze thru that sucker!
Sky’s Limit Crossfit at 7 am this morning
5 RM OHS at 135 lb then
10 rds for time of:
10 wall balls
could’ve gone heavier for overhead but shoulder and elbow were bothering me so took it easy this morning. Good workout for starting up a good sweat. Flying out of Ks City today into Nashville for the weekend.
Umm, don’t you mean 7:05? 😛
Hope you make it into Nashville safely, there are severe storms and possible tonadoes, I think some have been confirmed all in this area through the TN and OH valleys.
Almost! Lol, had issues with the car bf I left. Actually got there 5for min early bc I made up time on the road. Surprising isn’t it?
10:21 rx’d. Secret to this WOD is that I haven’t done 12.2 yet. Looking forward to the brutleness tomorrow…
Good planning on your part. I likely should have skipped this morning, was my 6th day in a row of CF WODs, but I just love KBS/squats. Think tomorrow is just gonna be running (no WOD)
Lower back hurt pretty bad from about the 4th round on.
13:45 rx. Did this at the home gym over lunch
All movement unbroken, but I did take a few extra breaths in transition. Lower back was tight after round 5.
Sub 10 is flying, Justin. Nice scores from 0600.
I did this at home with 1 pood. I really ran out of steam about round 7.