The WOD - THUR, 08SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Turkish Get up 3X3 per hand

WOD:

KB Avalanche
Every minute on the minute perform a KB swing. Minute 1=1 swing / minute 10=10 swings. Continue till the required # of reps cannot be performed in the minute.

Advanced

Kettlebell Swing, 2/1.5 Pood

Rx

Kettlebell Swing, 1.5/1 Pood

Intermediate

Kettlebell Swing, 1 Pood

Novice

Kettlebell Swing, 12KG

Followed By:

Skill:

KB Snatch 3X3 per hand

Post time or rounds to comments.