Good Mornings

Wednesday, August 28th, 2013

Strength: Good Mornings 3x10-12

WOD:  "Helen" (for the leaderboard)

3 Rounds for Time

400 M Run

21 KB Swings (24/16) (make sure the bell is pointing up at the top for it to be rx'd)

12 Pull ups (Full arm extension at the bottom, chin must clear bar)

REC:  6 Minute AMRAP

Partner box jumps 2,2 then 4,4 then 6,6 and so on...

Check out the latest WOD releases for the Throwdown here!

Wednesday, May 1st, 2013

Strength:  Good Mornings 3x20

WOD:  Partner 21-15-9

Wall Balls

Toes to Bar

* Partner A holds plank while Partner B does 21 wall balls and 21 Toes to Bar, then switch so Partner A does 21 of each.  Repeat for the rounds of 15 and 9.  Partner must be in plank for rounds of Wall Balls and Toes to Bar to be done.  

REC:  20 Turkish Get Ups (10 ea. side)

Announcing the 2013 Wyoming Open (Individual) Competition put on by CrossFit Frontier.  Registration is limited and opens May 15th at 10:00 A.M.  Don't miss it!  Check out the Website for more details.