Saturday 10.31.09 - Class WOD

For time (cut off at 20 minutes):

3 rounds of:
Box Jumps x 25
DB 1 arm Push Press (Guys use 30lb, Gals use 15lb) x 25 R/L
DB Deadlift (Guys use 45’s, Gals use 25’s) x 25
Recline Pulls x 25
Wall Balls (Guys use 20 lb, Gals use 14lb or 10 lb) x 25

Post total rounds to our message board.

Friday 10.30.09 - Class WOD

3 sets of 1 minute rounds of:
Tire flips
Rower
Ball Slams
Back Extensions
Double Unders
Rest 1 minute

Post total reps to our message board.

Thursday 10.29.09 - Class WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post reps to our message board.

Wednesday 10.28.09 - “Narf”

For time:
9-15-21
Pull Up
Thruster (Guys use 95 lb, Gals use 65 lb)

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Tuesday 10.27.09 - CrossFit Total

After a proper warm-up, You get 3 attempts to find your 1 rep MAX on the following:
Squat
Shoulder Press
Deadlift
Let’s get some PR’s!!
(Click this link for an overview of the CF Total)

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Monday 10.26.09 - Michael

3 rounds for time of:
Run 800 meters
50 “Superman” Back Extensions
50 Abmat Sit-ups

Post times to our message board.

Saturday 10.25.09 - Halloween WOD Part 1

Come in Halloween costume!!

WOD TBD but will be scary!!

Friday 10.23.09 - Class WOD

7 sets of 3 reps of alternating between
Weighted Dips
Weighted Pull-ups

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Thursday 10.22.09 - CF Football Inspired

Rounds in 15 minutes of:
Deadlift x 5 reps (Guys use 225 lb, Gals use 165 lb)
Burpees x 7 reps
Sprint x 40 yds (Short track Down & Back)

Post times to our message board.

Wednesday 10.21.09 - Class WOD

7 rounds of:
V-ups x 7
Ring Push-ups x 7
Handstand Hold x 7 (1 rep = “2 mississippi” count in hold position)

Post times to our message board.