workout of the day

Monday 110509


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.

"Setting the Tone" with Kent Stamey, CrossFit Journal preview video [wmv] [mov]

"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv] [mov]

"Go as far as you can see; when you get there, you'll be able to see farther."
- J. P. Morgan

CrossFit Level 1 Certificate Courses: I Am CrossFit, Atlas CrossFit, CrossFit Virtuosity, CrossFit Flagstaff, CrossFit Verve.
CrossFit Coaches Prep Course: CrossFit Atlanta.
CrossFit Kids Course: Rainier CrossFit.