090808 WOD “CF Hardcore”

WOD: Courtesy of Crossfit Hardcore

Four Rounds for time of:

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Advanced(RX’d):

4 RD’s

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Intermediate:

4 RD’s

10 Front Squats, 75lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders or 100 Single-Unders

Beginner:

3 RD’s

5 Front Squats, 45lbs.
10 Knees to Elbow’s
15 Pushups
20 Double-Unders or 80 Single-Unders

This is a repeat WOD for us, see 8/3/29 post for details and times.
For todays WOD, make sure you work on form with the front squat during warm up.  Start with just the bar, watch the video and remember the important points; weight on heels, biceps parallel, hips below knees at the bottom, back “tight”, i.e. not rounded.  Knee to elbows are done on a pull up bar, make sure you get your knees the whole way up, or the rep doesn’t count.  Pushups, chest to floor, arms fully extended.  For Double-Unders, start with a good rhythm of singles, then try some DU’s.

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Article: “Kelly Clarkson Does Crossfit“, Us Weekly

Kelly Clarkson

Kelly Clarkson admits her size fluctuates in the September issue of Self mag.

“My happy weight changes,” the American Idol champ says. “Sometimes I eat more; sometimes I play more. I’ll be different sizes all the time.”

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