30 reps Dumbbell Snatch 40/20lbs

rest for 2 minutes

12 minute AMRAP (record # of reps)

1 minute     Situps

1 minute     Ball Slams 20/10lbs

1 minute     Rest

1 minute     Parallette

Hey, all you CrossFitters!  CrossFit Alexandria is ordering technical CrossFit t-shirts Monday for the Austin marathon.  If anyone would like cool CrossFit t-shirts for $20, just email us at alexandriacrossfit@gmail.com or call us at 318-729-1859 for shirt sizes.

“Karla’s Squat Clean”

Spirit’s 5k Results

Look at the difference in just one month.  These guys focused on CrossFit WOD’s  for a month and did little running.  That’s what’s UP!

                                       Dec. 24,2010                      Spirit’s 5k Jan. 29,2011

Lance                                     18:31                                            18:01

Jeff                                          18:53                                            18:08

William                                  20:02                                           18:20

Brad                                        22:56                                            22:20

Josh                                       27:35                                             26:07

Roger                                    27:43                                             26:52

Carey                             never ran 5K                                      35:48

 Noemi                                                                                           31:56

Karla                                                                                               30:30