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