Saturday 1/30/10

Kettlebell Killer

WOD – 5-4-3-2-1-2-3-4-5 (55/35)

One-arm Kettlebell Snatch or Clean & Jerk or Front Squat w/Press

Abmat Situps

Kettlebell SDHP


Kettlebell Swings

Bring a buddy WOD at 11:00 am

3 Rounds with 1 minute rest between rounds

10 Medicine Ball Thrusters

10 Push-ups

10 Air squats

Bonus Round (mandatory)

*** Broad jump burpees ***


Remember: Elm City Social - Saturday Night @ 7:00 pm at the Playwright in Hamden! Everyone is welcome - particularly significant others!

Elm City Endurance Weekend

Saturday - Group Spin @7:45 am in ECC main gym- Anyone welcome (Requires bike and indoor trainer)

Sunday - Group Trail Run @ 7:00 am in Branford - Stony Creek Quarry, 95 Quarry Rd, Branford - Anyone Welcome - No Experience Required - Just a smile and warm clothes. See Location link below for directions

Questions - Contact Joe at joe.kusnitz@elmcitycrossfit.com or post on the comment board