800m 20 wallball 400m 40 wallball 200m 80 wallball m20,f16
Archive for December, 2011
Shoulder Press 10,10,10 9-6-3 Squat snatch muscleups m135,f95
Dead Lifts 10,10,10 “Nicole” 20 Minute AMRAP: 400m Run Max Pullups
Back Squats 10,10,10 ForTime: 800m 50 BB Thrusters (75,45) 30 Pullups
3rnds Overhead lunge (45,25) speed bump weight stays at speed bump 400mrun Lunge back from speed bump 25 pushpress(75,45) 15 dips
OHS 15,15,15 5rnds for time 21 boxjumps Short shuttle runs ( from dock to short cone then back to dock then to speed bump an back ) 15 air squats
Shoulder Press 15,15,15 Amrap 6 mins Powercleans 6(135,95) Burpees 6
What’s new with CrossFit Kids!
Posted: December 21, 2011 in UncategorizedTags: children activity, home school P.E., kids work out
CrossFit Kids Winston Salem is now holding classes 4:30pm and 5;30pm and looking to add more class times for home schoolers! Here is a spot light on some of our Kids! More updates to come! Don’t worry, we will be sure to get EVERYONE in the highlights!
Fran 21 – 15 – 9 Thrusters Pullups 95,65
