19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

April 27, 2010

4.28.10

WEDNESDAY

L1's

"Hello Kitty"

For Time:

50 Kitten-Puppy-Baby-Bunnies…115/75

At the top of every minute, do 5 C2B Pull Ups

(Kitten-Pupppy-Baby-Bunny= Squat Clean n Press with a Burpee on the bar in the down position)

429935025Kfiiex_ph

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L2's

"THE DISH"

5 Rounds for time of:

10 Deadlifts… 155/95

50 Jump Rope swings

200m Run

Dish 
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4.28.10 Hello Kitty 

**Note- Starting today I'm going to be programming "begginers" WODs for those new clients who might not be ready for the more complex WODs done by the more experienced CrossFitters. 

L2's or, Level 2 WODs will focus more on basic movements and conditioning to establish more of a solid foundation in the fundamentals of CrossFit.

L1's or, Level 1 WOD's will focus on pushing the established CrossFitter to the peak of their conditioning while testing their proficientcy in a wide variety of skills.

Choose your WOD wisely.  If you are just learning the movements of CF or have been hitting WODs hard for a while now, keep pushing yourselves to get better.  A wise man once said to me, "there's science in the movement, numbers don't lie and there's magic in the results"!  

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  1. Jay F Reply

    I wish I didnt look at this before going to bed…. def gonna have nightmares now

  2. Brian Petters Reply

    That picture is just wrong……and so is the workout.

  3. Kelly Reply

    “Hello Kitty”—18:56…..struggled on this one!

  4. TRRN Reply

    Rx 14:00. Did better than I thought I would, but lets face it, the only reason I got the time I got is because of Kelly giving me an awesome haircut and making me lighter on my feet. Also, special thanks to Tianna for pushing me through the rough spots. I couldn’t have done it without you two!

  5. trish Reply

    L1-13:40
    L2-14:02

  6. Air Jordan Reply

    Tragedy is when I cut my finger. Comedy is when you walk into an open sewer and die. Do you agree?

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