Right hand kettlebell swings @ 35/18lbs
Left hand kettlebell swings @ 35/18lbs
Burpee box jumps @ 24/18″
Post your time to the comments.
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Today is the first WOD for January which also means that a new monthly challenge has been posted! This month, everyone is challenged to complete “Fight Gone Bad.” Details are posted on the January Challenge page: https://crossfitcentcom.wordpress.com/january-2011-challenge/
Melissa will be available to run/judge the workout for those at Da Vince Gym. Please schedule a time so that we can gather the necessary equipment outside!
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Also, with one of our trainers deployed (we miss you Andy!), Melissa will be at most of the lunch workouts (unless some meeting precludes her attendance) for coaching/demo of exercises. She will attend the afternoon sessions when she can. If you have any questions on the WOD, please give her a call, stop by her desk or send an email! She has been known to demo an exercise right in her cubicle if needed 🙂 As promised to the afternoon crew, she will post in the daily WOD whether she will be able to attend the afternoon session. She will be there on Monday both at lunch and in the afternoon! Hope to see you all there to start off the CFCC New Year!!
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CrossFit HQ WOD:
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds