Some of our CFitters were moving 5 tons of weight and running a 5k at CrossFit Diesel 5ton5k while others were at the box working on their coordination doinig figure 8s with a kettlebell and “cleaning up” during their triplet WOD. WAY TO GO EVERYONE!! We are very proud of all of the efforts we see each and every day!! Keep on pushing on!!!
KB Class WOD:
Reps 15-12-9-6-3
figure 8′s
box jumps
push-up
sit-ups
CF Class WOD:
21, 18, 15, 12, 9, 6, 3 reps of:
Power Cleans 95/65 lbs
Abmat Sit-ups
Hip Extensions
CF Striking WOD:
16 min AMRAP
4 Hand Release Burpees
Striking Ladder (1-Lead Knee)
8 Sledge Strikes
10 Front Kicks (50/50 Legs)
*rest 1 min
Tabata Slamball
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- KB Class Postings 9/29/12
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- CF Striking class postings 9/29/12
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- CF Class Postings 9/29/12
