12 DEC 2012 - Deadlift, Burpees, HPC and Push-Jerks

Awesome capture of the explosiveness of
the legs and hips. Arms are slack, limp.

INTENSITY:
5 RFT
21 Deadlift (135/95)
15 Bar-Facing Burpees
9 Hang Power Cleans (135/95)
6 Push-Jerks (135/95)

RESET:
3 Rounds of:
Max Time Parallette L-Sit
50 Bear Crawl Steps

11 DEC 2012 - Run, Wall Ball, SDHP

CrossFit Wichita Games are this weekend! Saturday, December 15th at 9am!

INTENSITY:
3 Rounds for time of:
400m Run
30 Wall Balls (20/12lbs)
30 KB SDHP (1.5p / 1p)

Don't miss the WINTER GAMES at CrossFit Wichita this weekend! 9am at CrossFit Wichita, 535 S. Saint Francis, Wichita.


RESET:

For Flexibility
6 Skin the Cats and hold the bottom (German Hang) for 15 seconds
30 Bridge Ups - http://gymnasticswod.com/content/bridge
Cobra Pose 2 minute hold