Thursday, September 6, 2012

Sept 6, 2012


Did you know that SeaCity CrossFit gives away 2 free weeks of Foundations training to new people? 


Skill: Work Capacity
60 Kettlebell Swing/clean & press/snatch

12 single arm swings (6L, 6R)
12 alternating swings (6L, 6R)
12 russian swings (6L, 6R)
12 clean & press (6L, 6R)
12 snatches (6L, 6R)
(go unbroken or do 20 burpee penalty, scale weight as needed)

Met-con:

15 rounds for time:
3- box jumps 30"/24"
3- burpees
3- slamball 20/10

The Day's Results


Still think that lifting weights will make you bulky?
Marilou Dozois-prevost: 5'2", 105#. Snatch ~170lbs, C&J ~200lbs...



3 comments:

  1. and she does it with a smile... =)

    ReplyDelete
  2. RX. 6:59.

    Love WODs like this. You have to get everything unbroken. Great lung burner!

    ReplyDelete