5/11/12

Congrats!

Congrats to CrossFitter Stephanie Ross who is graduating from Southeast Missouri State University with a degree in Advertising. Great job!!! Now go find one!!!! Lol!

WOD for Friday 5-11-2012

"WHAT THE HILL"??!!!

Team workout

Partner A - 25 Rope slams then 200m Hill Run
Partner B - 20 Air Squats & 10 Box dips continual until "A" returns
SWITCH

Partner A - 200m Farmer's carry with Kettlebells
Partner B - Box steps
SWITCH

Team - 100m Med ball carry
50 Med ball thrusters
100m Med ball cary to finish line

Finish:

DODGEBALL!!!







5/10/12

WOD for Thursday 5-10-2012

OHS

5-5-5-5-5

12 Min. AMRAP

10 Push-ups
15 Sit-ups
20 Kettlebell Swings


5/9/12

WOD For Wednesday 5-9-2012

3 Rounds

800m Run
2 min. rest between rounds

Finish:

Core circuit


5/8/12

WOD for Tuesday 5-8-2012

"The Seven"

7 RFT

7-Hand Stand Push-ups
7-Thrusters (65#/95#)
7-KTE
7-Deadlifts (135#/185#)
7-Burpees
7-Kettlebell Swings (35#/53#)
7-Pull-ups


5/7/12

WOD for Monday 5-7-2012

"Kelly"

5 RFT

400m Run
30 Box Jumps (24"/20")
30 Wall Ball Shots

Congrats to our CrossFitters who competed in the Ruckus Run in St. Louis over the weekend!!!!

Way to represent CrossFit 573!!!


5/4/12

WOD for Friday 5-4-2012

Push Jerk

5-5-5-5-5

Tabata
KB High Pulls
Burpees


5/3/12

WOD for Thursday 5-3-2012

4 RFT

"Kettlebell Bliss"

10 KB Skull Crushers
20 KB Sit-ups
30 KB Side Bends
40 Double Unders (120 Singles)




5/2/12

WOD for Wednesday 5-2-2012

"Helen"

3 RFT

400m Run
21 Kettlebell Swings (35#/53#)
12 Pull-ups


5/1/12

WOD for Tuesday 5-1-2012

15 min AMRAP

200m Run
30 Lunges with 25lb. plate overhead
10 Hang Cleans


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