WOD 07/22/2011

7/21/2011

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Jason Khalipa 11:18, Carey Kepler 11:01.

Time for some great Oly lifting practice everyone...light weight...high reps. Please wear flat shoes tomorrow and not running shoes.

http://youtu.be/67oV26VJUzo A nice Burgener warmup demo

1 Comment

Lawrence

7/26/2011 05:36:37 pm

15:59

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Hello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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WOD 07/22/2011

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