Workout of the Day (WOD)

Tuesday 3/15/11

Mad Props go out to Scott that did the max KB Swings with the 70 and got over 30 per set. David K got 65 reps at 55 pounds.   Also Erin was the first person to make it 3 minutes straight swinging the bell and did 84 reps, she could have gone longer but we stopped her.  We changed the rule after Erin went that if someone could keep going past 3 minutes to keep going and Valery did 101 KB Swings in just over 3 minutes in the following class.  Great job. 

Strength:  Box Squats

WOD:

5 Rounds for time

5 Deadlift (275/185)

5 Push Jerk or Split Jerk (155/95)

Here is a good read from CrossFit Salvation about "Why I CrossFit"

http://www.crossfitsalvation.com/2011/03/why-do-you-crossfit-here-is-why-i-do-from-coach-k.html

Shawn giving 100%