02/18/10 WOD

Bitty showing how to do a proper kettlebell swing arms locked out, hips extended.  All the movement in the kettlebell is generated from the core (hips).


For time of:
25 Kettlebell swings-52m/26w
Run 200 meters
25 Bastards
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 Bastards
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 Bastards
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 Bastards

**Just when you thought you would never see them again, welcome back you bastards!  A bastard is a burpee with a jumping knee tuck.

The sectionals are only ten days away! 

We will be getting new shirts, tanks and hoodies next week for the sectionals.  There will be a limited quantity so we wanted to make them available for pre order for our crossfit members first.  There has been a lot of work put into these shirts, they are much nicer material then we have done in the past.  Go to the store and pre order yours today!

02/17/10 WOD Results

Posted on: February 17, 2010admin

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