KMW CrossFit WOD: Monday 6/25/12

Bridgette Smith-2nd Place finisher for NLI D2

Congratulations to our KMW CrossFit Athtletes who competed in the NLI this weekend!  Stong performances were given by all!  Special congrats to Bridgette Smith for a strong finish in 2nd Place for her division followed my Matt Brainard who finished in 16th for his division.

“Inversion”

NLI Division 2 WOD
25 Wall Ball Shots
2 HSPU
20 Wall Ball Shots
3 HSPU
15 Wall Ball Shots
4 HSPU
10 Wall Ball Shots
5 HSPU
5 Wall Ball Shots
(M: 20/W: 14)

8:00 pm Elements
Push-Ups standards and how to develop a push-up that you love!
How to develop efficiency within a “Wall Ball Shot”
WOD
3 Rounds of:
15 Perfect Wall Ball Shots (14/10lbs)
15 Perfect Push-Ups

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5:00pm, 6pm, 8pm Elements