02/17/09

Mini WOD
3 Rounds
50 Squats
40 Sit ups
30 KB Swings (16k)
20 Push ups
10 Leg Levers w/ 10 sec. hold

I love crossfit! I did this wod in my home office which is maybe 8x10 empty (it's not empty). The beauty of CF is that you can do it anywhere, anyplace and with little to no equipment and still get a decent work out.

WOD
7 rounds
10 SDLHP (65#)
10 Ring Dips (redband assist)

Time: 8:30

10 KB Swings 1 burpee
9 KB Swings 2 burpees
8 KB Swings 3 burpees
7 KB Swings 4 burpees
6 KB Swings 5 burpees
5 KB Swings 6 burpees
4 KB Swings 7 burpees
3 KB Swings 8 burpees
2 KB Swings 9 burpees
1 KB Swings 10 burpees

Time: 7:09