Tuesday July 10, 2012

So….I am so friggin excited to be able to go watch our very own Carol compete at the Crossfit Games this weekend I can hardly contain myself…some of you may have noticed this am:) Our technical staff (Master Ives) will be hooking up my twitter feed to this site and between that and facebook posts I will endevour to keep you all up to speed as to the goings on in Carson, California.

I digress…back to work and a focus on our WOD today! Little kettlebell warm up, just enough to clear out the cobwebs and get a tiny breath on, followed by running through the Burgener progression a few times. Looking for the bar to stay close in a vertical path with expolosive speed through the middle and a solid power landing today with arms locked out.

7 rounds
5 power snatch
5 toes to bar
every 90 seconds “ish”

5 * 3 deadlifts

50 double unders
15 hollow rocks
25 double unders
15 hollow rocks
15 double unders
15 hollow rocks

Lotsa core work today. Thanks for being an awesome early bird class, not talkative but responsive:) I’ll take it, hey its 0600 hrs.