WOD

Hang power clean
3-3-3-3-3

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Everyone say hi to Teresa. She did her first WOD today and it was a tough one. Oh who am I kidding they're all tough. Nice job Teresa.
Pain at 6:am

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We did "Fight Gone Bad" Hardstyle today for the last day of the May kettlebell bootcamp. I wan to congratulate everyone who completed the session. I saw huge improvements in everybody's kettlebell lifts and movements.

The June session starts on Monday. Rest and take care of those hands.

The aftermath. Joanne did not feel like a run after this workout.

WOD

Run 1 mile
Two minutes of each:
24kg kettlebell swings
12kg kettlebell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
clock starts when everyone is done with the run

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Buy a Flatirons CrossFit t-shirts for $150.00 and get a free Intro Class

Tabata "Fran"

8 tabata intervals each of:
Thrusters 95#
Pull ups

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Fun with the slosh tubes

WOD

21-18-15-12-9-6 reps for time of:
Push jerk
Sumo deadlift high pull

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SDHP

WOD

7 rounds for time of:
10 Sumo deadlift high pull 75#
10 Ring dips

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We had a great turn out in the park yesterday morning. Pat and Janell from MBS CrossFit came by and worked out. For everyone who ran in the Bolder Boulder, don't think that just because you ran a few miles you get to take a day off. I expect to see you at class today. There will be no running, I promise.

WOD

Kettlebell complex of:
5 swings
5 cleans
5 jerks
5 snatches
Do ten rounds each arm
If you put the bell down run 100 yards

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I want to wish everyone good luck at the Bolder Boulder tomorrow. You guys have all impressed me with your progress in the WOD's. A 10k race should be nothing. If you need a little motivation during the race just remember that you did 150 burpees the other day and nobody else in the race did. You guys do more work in one week of WODS then most people do in 3 months. If that doesn't help then just suck it up and Get Some.

"Graciee"

Use 2-24kg kettlebells. Do a burpee then clean and jerk the bells
30 reps for time

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This is what full extention of the hips should look like when performing the push jerk.

WOD

Kettlebell clean and press ladders
5 ladders of 1-2-3-4-5 reps each arm
Then do 8 tabata intervals of swings

Ever wonder why Powerlifters and Olympic weightlifters wear those funny knee high socks?

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A couple of quick updates:
No class on Sunday or Monday.
We will be having a free kettlebell workout Monday morning at 9 at the Louisville Community Park. Stop by and check it out.

I am placing an order for some of the Dragon Door kettlebells. They are a little pricey but are an excellent bell. If you want one let me know what size. You can check them out at www.russiankettlebells.com. This is a good way to save a bunch on shipping because it will be a bulk order.

WOD

3 rounds for time of:
15 deadlifts 135#
25 Pull ups
35 wallball shots 20#

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There will be no CrossFit classes on Monday. The kettlebell bootcamp class will be at 9:00am and is free and open to anyone. So push pull or drag a friend, family member, spouse or enemy as I suspect the workout will be painful.

WOD

Back Squat
1-1-1-1-1-1-1

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You saw it on the main website and we did it row 1000/25 burpees row 750/50 burpees row 500 75/burpees. Yeah Burpees


Presses in the park

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There will be no classes on Monday so enjoy the long weekend.