Saturday, August 6, 2011

 

Team WOD

40 Air squats

30 Deadlift (185#/155#)

Farmers carry (110#/70#)

20 Push press (95#/65#)

10 Ring dips

Friday, August 5, 2011

 

Rest / Make-up

Thursday, August 4, 2011


 

50 Wall ball (20#/14#)

50 Pull ups

35 Wall ball (20#/14#)

35 Pull ups

20 Wall ball (20#/14#)

20 Pull ups

Wednesday, August 3, 2011

 

5×5 Shoulder press

Tuesday, August 2, 2011

 

“Michael”

3 Rounds for time of:

Run 800m

50 Supermans

50 Sit ups

Monday, August 1, 2011

 

Rest

Sunday, July 31, 2011

 

AMRAP in 5 minutes of:

5 Power cleans (135#/95#)

7 Pull ups

REST 1 MINUTE

AMRAP in 5 minutes of:

5 Med ball cleans (20#/14#)

7 KB swings (55#/35#)

REST 1 MINUTE

AMRAP in 5 minutes of:

5 Toes to bar

7 Push ups

WOD c/o Jason Reo – Guerrilla Fitness

Saturday, July 30, 2011

 

20-15-10-5 reps of:

Burpees

Deadlift (bodyweight)

Wall ball (20#/14#)

Run 400m

Friday, July 29, 2011

 

Rest

* There will be no make-up / open gym sessions today or Monday. Check out the 2011 CrossFit Games online at http://espn.go.com/espn3/index/_/sport/fitness starting tonight at 9pm.

Thursday, July 28, 2011

 

“Helen”

3 Rounds for time of:

Run 400m

21 KB swings (55#/35#)

12 Pull ups