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

April 29, 2010

4.30.10

FRIDAY

"FRIDAY SMACK DOWN"

L1's and L2's

Every minute on the minute complete 1 OHS (Overhead Squat) and 1K2E (Knees to Elbow).  On the second minute complete 2 OHS's and 2 K2E's.  On the third minute complete 3 OHS's and 3 K2E's, and so on, until you can no longer complete the reps within the minute. If you CANNOT complete the reps of one exercise but CAN the other, continue with that exercise until you can no longer.

OHS…95/55

K2E

SCORE= the last minute you were able to complete all reps within.  e.g. you performed 10 OHS's and 10 K2E's in the 10th minute but were unable to complete 11 of both in the 11th minute your score= 10

Knees to Elbows Demo [mov][wmv]

Overhead Squat [wmv]

Smackdown_2 
Post score to comments 

4.30.10 Smackdown 

Auxiliary:  Run 2 miles

**Note:  For those of us running in the Tough Mudder this weekend we will be meeting at the gym at 7:30am.  I had some T shirts made up that came out pretty sweet and cost an arm n a leg!  I'll have them for sale at the gym for $15.  Make sure you print out your confirmation e-mail saying you are signed up and photo ID saying that you are Art Groy! hahaha

 

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  1. Bussom Reply

    See you guys on Sunday: Apex is in the 12:15 flight
    http://www.nytimes.com/2010/04/29/sports/29mudder.html?hp

  2. TRRN Reply

    Tried this one twice, but got the same number both times. Not my best work. Rx 10/13.

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