WOD Monday June 21/10

(CrossFit or Ballet?!?)


Pendlay Row (3 sets)

10RM, -5%, -10%

"CFK Gone Bad"

3 Rounds for total reps

1 min @ each station 

Wall Ball (20/14)
KB Swing (32kg/20kg)
Push Press (75/55)
Box Jump (24"/18")

rest 1 min

*Congrats to Ash Wemp who placed first in her age category 
and 7th Overall in a weekend Duathlon*


PW said...

Ballet at CFK...why am I not surprised considering who their brother is...lol

Sarah said...


Julie said...

haha PW...yes, any dance influences that show up during workouts come directly from Andrew. He has some serious moves.

And Ash, way to go! You are such a fantastic athlete! :-)

Ellie said...

Good for you Ash..I have to echo Julie...you ARE an amazing athlete! Congratulations!

Beth said...

Way to go Ash - you must be pleased with your results!!

Anonymous said...

Greetings! I know this is somewhat off topic but I was wondering if you knew where
I could get a captcha plugin for my comment form?
I'm using the same blog platform as yours and I'm having problems finding one?
Thanks a lot!

my weblog ... crash diets that work