CrossFit Central Affiliate Team Training was legit!! 4 WODS in 4 Hrs

The Women/coaches of the CC( http://www.crossfitcentral.com/) Resting up on a couple of the tires we brought for their BOX..these girls are awesome!!

WOD 1:

21/15/9

Squat snatch 95/65#

Chest to bar pullups

-12 min time cap

Carls Time:

8:04

Justins Time:

11:21

Davids Time:

Did not finish WOD in the time given..one pullup away!! (David has really been working hard the last month to really improve his O lifts...so he did a great job on this WOD.)

8min rest:

2 1/2 mile run

Carls Time: 20min ....kept getting lost

Davids Time 20min

Justins time 20min

Then:

Team WOD 1

MU x50

GHD x150

HSPU x100

DL x150

Team WOD #2 (2 people per team)

Airforce WOD (heavy)

20 thrusters 135/95

20 SDHP

20 OHS

20 Jerks

20 Front squat

Carls Team:

Carl and Kris Keplers Time: 8 something ..i forget

-On the minute every minute the partner not working does 4 burpees (The one completing the movement must stop working while the burpees are being performed)