Thursday 01.31.08 - This will burn your lungs!

Rounds in 20 min of:

Burpees x 5
DB or Med ball Cleans x 10 (Guys use 20 lb ball or 10 lb DB’s, gals use 14 lb ball or 5 lb DB’s)
Double Unders x 15 (45 Single ropes)

Wednesday 01.30.08 - Pressing News

For time:

DB Shoulder Press x 30
DB Push Press x 50
DB Push Jerk x 70

Guys use 30 lb DB’s, 25 lb DB’s or 20 lb DB’s or 12 kg KB’s; gals use 15 lb DB’s or 10 lb DB’s or 8 kg KB’s

Tuesday 01.29.08 - Tabata Squats and Mile Run

8 minutes of Tabata Squats (20 sec of work, 10 sec of rest)
Run 1 mile
8 minutes of Tabata Squats (20 sec of work, 10 sec of rest)

01.28.08 - “Denver”

Weighted Air Squat (use resistance band, weight vest, or hold dumbbell to chest)
Dumbbell Deadlift (Guys use 45lbs, gals use 25lbs)
1 Arm KB Swing (Guys use 12 kg KB, Gals use 8 kg KB, Beginners use 4kg or less)
Dumbbell StepUp w/ Isometric Press (Guys use 15 lb DB, Gals use 10 lb DB, Beginners use 5lbs)
Dumbbell Renegade Row (Guys use 25 lbs, Gals use 15 lbs, Beginners use 10lbs)
Dips (Bench dips if needed)
Perform 40, 30, 20, 10 reps. For KB Swings, Step ups, and Rows, divide the reps between right and left sides.

Saturday 01.26.08 - Class WOD

3 rounds of:

KB Swings x 20 (Guys use 16 KG KB, Gals use 12 KG KB)
Push Press x 40 (Guys use 65 lb, Gals use 45 lb)
Air Squats x 60

Thursday 01.24.08 - I’m glad I’m not doing these!

Perform each exercise on the Short Track:
Walking Lunges x 10 Lengths (200 yards)
Lateral Lunges x 4 Lengths (100 yards)
Backward Walking Lunges x 4 Lengths (80 yards)
Cat Crawl x 4 Lengths (120 yards)
LOW Side Shuffles x 4 Lengths (80 yards)
Inch Worms x 2 Lengths (40 yards)
Burpee Broad Jumps x 4 Lengths (80 yards)

1 Length is 20 yards and is one way on the Short Track.

Wednesday 01.23.08 - 400M for time

4 rounds of:
Run 400 meters as fast as possible (Long Hallway Down & Back x 2 or 1/2 mile on treadmill)
Rest 2 minutes between rounds

Tuesday 01.22.08 - “From CrossFit HQ”

For time:
26 Walking lunge steps
20 Pull-ups/Jumping Pull-ups
50 Box jumps or 25 R/L Step-ups (20 inch box)
20 Double-unders or 80 single jump ropes
25 Ring dips/Jumping Ring Dips
20 Knees to elbows
30 Heavy Kettlebell swings, (Guys 24 kg, gals use 16 kg)
30 Sit-ups
20 Hang squat cleans (Guys use 25 lb DB’s, gals use 15 lb DB’s)
25 Back extensions
30 Wall ball shots (Guys use 20 lb ball, gals use 14 lb ball)
4 Rope climb ascents or 8 half rope climbs

Click to see a video of this WOD (wmv) (mov)

Monday 01.21.08 - Just JUMP!

For time:
Squat Jumps x 10
Box Jumps x 10 (Guys use 24″ box, gals use 18″ box)
Track Long Jumps x 10

Repeat x 9,8,7,6,5,4,3,2,1

Benches can be used for box jumps for multiple users.

Saturday 01.19.08 - Cindy

Max Rounds in 20 minutes of:
Pull-ups/Jumping Pull-ups x 5
Push-ups x 10
Air Squats x 15