Wednesday, February 13, 2013


Workout of the Day

3 100lb kettlebell swings every 30 seconds for 5 minutes.
-if 100lbs is too heavy, go lighter.  If American swings are too much range of motion, do Russian.  Most people will need to go lighter.

3 minute overhead hold 165lbs
300m row
2 minute overhead hold 165lbs
200m row
1 minute overhead hold 165lbs
100m row
-if you drop the bar you owe 15 burpees, so scale appropriately

"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]  Tony is coming to CF ATL!
 CrossFit Defense Course, April 13, 2013.  Click the link to register.


Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts

Leave a Comment