Wednesday 560

Published on December 30, 2009, by Dan Cerrillo in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Our sigh-up special is in effect until December 31st. info@crossfitbellevue.com

CrossFit: Five rounds of 10-Push Press, 15-Knees to Elbows, 500 row.

Warm-up:Five rounds of 10 reps of push-ups, sit-ups, squats.

Level-3: 70% BW

Level-2: 60% BW

Level-1:Men 65lbs, Women 45lbs.

CrossFit Kids:

Super Frogs:Boys 85lbs, Girls 55lbs.

Leap Frogs:Boys 45lbs, Girls 25lbs.

Tree Frogs: Four rounds, 250 row,15lbs

Tadpoles: Three rounds, 100 row, broomsticks.

Strength: 5 x 5 Back Squats.

Endurance: 1000 meter Drown proof swim, 1000 meter sidestroke swim.

Coaching Notes: Elbows slightly forward, feet at hip width, slight bend of the knees and explode to full extension of the elbows with bar straight overhead. Touch Elbows to the Knees each rep.

J and J showed up, put out, and beat the gang of CFMSP by three rounds in an AMRAP.