Tuesday 03.13.12

Beth "Zoom Zoom" Dessner

What a glorious spring week! We know you've got the fever now, which means sending us your pictures of you (and your loved ones) performing overhead squats and handstands out in the world. A lot of you are on Spring Break with your school-aged little humans (to use one Warrior's term of endearment) and this is the perfect time to capture your CrossFitting bad ass self overhead squatting some margaritas, a limbo stick, or your marshmallow roasting sticks overhead. If handstanding is more your style, let's see proof! Email or text us (563-272-1433) your photos through next Friday, March 23. We'll post all the submissions on the front bulletin board and on our blog. Voting will open on Monday, March 26. Overhead squatter/handstander with the most votes wins a brand spanking new WCFM dry fit t-shirt!!

In more exciting news, our favorite in-house physical therapist, Beth, started up her own blog with info and opinions on various injuries. Check it out and provide some thoughtful feedback, peeps!!

We continue the quest for more power with some kipping pullups, overhead squats, and some kettlebell crawls. Get yer growl on, Warriors!

WOD

Warm up:

3 Rounds "Cindy":

5 kipping pullups

10 pushups

15 air squats

Elevated Pigeon Pose stretch between rounds

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10 minutes spent finding 1 RM OHS

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25 minute AMRAP of:

25 m KB crawl (53/35)

10 dips

10 burpees