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Tuesday 203

Published on January 6, 2009, by in WOD.

CrossFit:Thrusters, Pull-ups, Kettle-bell Swings, Sit-ups.

  • Level – 1:5 sets of 10 for time of: Men 95lbs, 55lbs, GHD,  Ladies 65lbs, 30lbs GHD.
  • Elements:4 sets of 10: Men 65lbs and 30lbs, Ladies 35lbs and 20lbs.

CrossFit Kids:Thrusters, Pull-ups, KB Swings and Situps.

  • Super Frogs:5 sets of 10 for time: Boys 75lbs, 45lbs, GHD, Girls 45lbs, 30lbs, GHD.
  • Leap Frogs:4 sets for time: 35lbs, 20lbs.
  • Tree Frogs:3 sets for time: 10lb dumbbells, 15lbs.
  • Tadpoles:3 sets: Broomsticks, 5lbs.

Congratulations Leilani and Janice, our newest CrossFit Level-1 Coaches. We are all very proud of you.

Level -1 Certification, CrossFit Rainer, Puyallup, Wa. January 3rd – 4th, 2009.

Lei and janice