Thursday, January 22, 2009
for time: 400m run 10x box jump, 20″ platform 10x squat 400m run 20x box jump 20x squat 30x box jump 30x squat 400m run 40x box jump 40x squat 400m run
Wednesday, January 21, 2009
for time: 1000m row + three rounds: 25x pull-up 15x push jerk @ 95/65-lbs.
Tuesday, January 20, 2009
for time: run 5k
Monday, January 19, 2009
6:30a and 7:30a Wednesday morning groupies. That’s David O. showing off his guns (though they were all instructed to do so—don’t be shy next time, boys). front squat (max attempt) 5-5-5-5-5
Saturday, January 17, 2009
as many rounds as possible in 20 minutes: 10x lunge 5x swing @ 55/35-lbs. 10x medicine ball clean @ 20/14-lbs.
Friday, January 16, 2009
five rounds for time: 10x sumo deadlift high-pull @ 95/65-lbs. 20x double under
Thursday, January 15, 2009
With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by both the number of minutes and total pull-ups completed. workout courtesy of crossfit.com
Wednesday, January 14, 2009
three rounds for time: 15x dumbbell squat with 50/35-lb. dumbbells 12x dumbbell push press 9x dumbbell hang power clean
Tuesday, January 13, 2009
as many rounds as possible in 20 minutes: 500m row 10x burpee 10x dumbbell thruster with 20-lb. dumbbells
Monday, January 12, 2009
for time: 50-40-30-20-10 squat pushup