Thursday, August 11th, 2011

First Charles Barkley started doing CrossFit and now it’s Knowshon Moreno. He was a top draft pick in the NFL just a couple years ago for the Denver Broncos. Look out for him this year! Check this short video out.

Skill work – Burgener warm-up, then, Snatch Balance 1-1-1-1-1 with PVC, 15#, 33# or 45# bar. We are working on footwork and speed here, not strength

WOD – AMRAP in 20 minutes of:

5 Burpees

10 Wall Balls, 30#/14#

15 KB Swings, 70#/44#

Cool down – 2 minute wall sit


*Remember all CrossFit workouts are scalable/modifiable to each individual’s fitness level

This entry was posted in Uncategorized. Bookmark the permalink.

6 Responses to Thursday, August 11th, 2011

  1. TIm W says:

    30 115# squat snatches for time

  2. Bri W says:

    Loved this video! level 3 with 6rds + 1 burpee. 35# kettle bell, 10# wall ball @ 10ft. started rd 1 with 14# wall ball and 44# kb, but just couldnt hang for anything more than the 1st rd. Props to Shelly, Vinny, and Larry for RX and Sonia for getting all those rounds! see you guys saturday

  3. shelly Vander Velde says:

    Thanks Bree! I can’t move now, LOL! Can’t wait for Saturday in the park…

    6 rounds plus 12kB swings

    See u Saturday Sonia

  4. Yvette Mojarro says:

    did this wod Fri 6:30am
    wodding with Joe & Cammi was awesome!
    7rds + 5 burpees +10 WBs Rxd

  5. Sonia says:

    7RDS 6 WB’s ( Level 2 )

  6. Tim W says:

    Did this WOD Friday at 1 pm class.
    6 rnds 3 burpees Rxd

    30lb wall balls are absolutely vicious!

Leave a Reply