September 28, 2009

WOD
10 RFT: 5 HSPU, 5 DB Snatches each arm (45#/25#), 15 V-ups

September 15, 2009

WOD:
30 Muscle ups

September 14, 2009

WOD:
5 RFT -
30 Wall Balls (20#, 15#)
7 SDHP (95#, 65#)

September 9, 2009

WOD:

250m run
25 deadlifts (185#, 135#)

25 pull ups

25 ring dips

25 burpees

250m run

September 8, 2009

WOD:
5 RFT -
30 Wall ball shots (20#, 15#)
30 DB Swings (35#, 25#)

Happy Labor Day!

"CrossFit Total"

Back Squat - 1 rep
Shoulder Press - 1 rep

Deadlift - 1 rep

September 6, 2009

6 RFT:
Run 400m
25 Burpees

September 5, 2009

"Fight Gone Bad"
3 rounds
Wall Ball (20#/15#)
SDHP (75#/55#)
Box Jumps 20"
Push Press (75#/55#)
Row (kcal)

For all, max reps for one minute and rest one minute between rounds. Count the number of reps/kcals to determine overall score.

September 3, 2009

WOD:
5k

Wednesday

"Elizabeth"
21-15-9:
Squat clean (135#,95#)
Ring dips