Wednesday September 7, 2011



3 rounds

400m Run

21 KB Swings

12 Pull Ups


Lots of improvement on the pull ups tonight.  It’s amazing what a small amount of momentum from a kip can do. Remember to keep an eye on your hands as well.  Pull ups can tend to mess them up pretty good if you don’t keep your callouses filed down.


Fundamentals WOD:

3 Rounds

10 Power Cleans

15 KB Swings


The clean is one of the trickiest movements that we will learn in CrossFit.  It is also one of the most important ones to learn correctly.  Over the next few weeks we will keep revisiting the clean and keep adding to it as well.


Posted on September 8, 2011, in Uncategorized. Bookmark the permalink. Leave a comment.

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