Friday 05.01.09 - Class WOD

For time:
Hang Power Snatch x 21 (Guys use 75 lb, Gals use 55 lb)
Wall Balls x 25
Hang Power Snatch x 15
Wall Balls x 25
Hang Power Snatch x 9
Wall Balls x 25

Post Times to our message board.

Thursday 04.30.09 - Class WOD

Run 800M
Chest-to-Bar Pull-ups x 25
Run 800M
Chest-to-Bar Pull-ups x 25
Run 800M

Post Times to our message board.

Wednesday 04.29.09 - SoCal

3 rounds of:
Run 450M
OHS x 30 (Guys use 95 lb, Gals use 65 lb)

Post Times to our message board.

Tuesday 04.28.09 - European Vacation

15, 12, 9 rep rounds of:
Clean & Jerk (Guys use 132 lb, Gals use 88 lb)
HSPU

Cleans can be power or squat cleans.

Post Times to our message board.

Monday 04.27.09 - Australian Vacation

21, 15, 9 rep rounds of:
Burpees
Pull-ups
Row/Run 400M

Post Times to our message board.

Saturday 04.25.09 - CF at FRA

CrossFit class will be at 10am at Franklin Road Academy (FRA) today due to the Country Music Marathon shutting down most access to downtown.

FRA is located at 4700
Franklin Road for those who haven’t been there. We meet in the back
parking lot which is accessible via the side road on the right (south)
side of campus at the end of the building that looks like a church (it
used to be one).

We’ll go up on the football field to do the WOD. It’ll be hot and
sunny, so dress appropriately and wear sunscreen.

Friday 04.24.09 - Hip to a Square

Rounds in 20 minutes of:
Double Unders x 16
Burpees x 9
Ring dips x 4
Rope Climb x 1

Post Times to our message board.

Thursday 04.23.09 - Class WOD

Back Squat x 3, 3, 3, 3, 3, 3

Post Loads to our message board.

Wednesday 04.22.09 - Helen

3 rounds for time:
Run 400M
KB Swings x 21 (24 kg KB, 16 kg KB)
Pull-ups x 12

Post Times to our message board.

Tuesday 04.21.09 - Class WOD

5 rounds of:
Air Squats x 25
Pull-ups x 10
HSPU x 5
Hang Power Clean & Anyway Overhead x 5 (135/85)

On the “Anyway” Overhead, the athlete can press/push press/push jerk/split jerk the weight overhead.

Post Times to our message board.