Dueling Bar and Hammer:
Partner up and go head to head for max reps total:
400m Run
Front Squat (95#/65#)
400m Run
Sledgehammer Swing to Tire (16#/12#)
400m Run
Front Squat
400m Run
Sledgehammer Swing to Tire
* One partner squats/swings while other runs; switch up after each run
** Score total reps of both exercises
*** Try to outdo your partner!
Results
Sean and Josh doing work:
The sun came back! This means outdoor WOD’s, and different things like hammers make an appearance. Like wall balls, double-unders, and box jumps, swinging a sledge takes accuracy and coordination; two components to fitness. If you didn’t enjoy it then consider it functional practice so you can tackle those home improvement projects like chopping wood or driving fence posts.
Squatch Kids kicked off yesterday with our first CrossFit Kids class:
The kids listened well, had a good time and starting learning to air squat, play a game and do a WOD! The best feedback from the little ones was “CF Kids isn’t long enough!”
