Wednesday 10-10-07 1800 W.O.D.
Warm Up- 800 m run, Alternate sets of 5, 10, 15, 20, 25, and 30 rep rounds of Crunches w/ sets of 30, 25, 20, 15, 10, and 5 rep rounds of leg raises.
W.O.D.- 5 Rounds for time of: 5 DB Mil/Shoulder Press, 10 DB Push-press, and 15 DB Thrusters
Alex are you using the same weights as your girl, Carrie?
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Tuesday 10-9-07 1800 W.O.D.
Warm Up- 800 m Run, and 2 rounds of 25 Pushups, 25 Hollow Rock, and 25 Situps
W.O.D.- 5 Rounds for time of: 50 BW Squats and 100 Jump Rope
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Saturday 10-6-07 0930 S.O.S. W.O.D.
Warm Up- 800 m Run, 20 TSU, 20 OHS, 20 Dislocates
W.O.D.- 4 Rounds of 50 MB Cleans, 50 Wallball, MB OH Walking Lunges, 50 MB Throw Situps, 400 m Run (per TEAM)
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Thursday 10-4-07 1800 W.O.D.
Warm Up- 3 Rds of 50 Jump Rope, 25 Pushups, 25 Situps
W.O.D.- 21 DB Thrusters, 400 m Run, 15 DB Thrusters, 400 m Run, 12 DB Thrusters, 400 m Run, 9 DB Thrusters
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Wednesday 10-3-07 1800 WOD
Warm Up- 3 Rounds of: 20 Situps, 20 Pushups, 20 Hollow Rock
W.O.D.- 1 Round for time of: 60 Jump Rope, 10 S.A. DB Deadlift (5 ea. arm), 100 Squats, 60 Jump Rope, 10 S.A. DB Deadlift, 50 Squats, 60 Jump Rope, 10 S.A. DB Deadlift, 25 Squats
Watch that your torso stays upright, and you sit back into your squats.
Eric loving Jump Rope.
The “Butt Checker” for depth on squats changes everything, doesn’t it Amber?
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Tuesday 10-2-07 0630 W.O.D.
Warm Up- 800 m Run, 50 Hollow Rock, & 25 OH Squats
Skill Drill- DB Snatch: 5, 5, 3, 3, 1, 1 reps
W.O.D.- How many rounds can you do in 20 minutes? DB Snatch 5 w/ ea. arm & 10 Air Squats
Great job Genie!
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Monday 10-1-07 1800 W.O.D.
Warm Up- 800 m Run, 25 Pushups, 25 Air Squats, & 25 Hollow Rock
W.O.D.- 5 Rounds for time of: 400 m Run, 5 Turkish Situps ( ea. arm), 10 DB Push-Press, 15 Squat Jumps
Amber, another one who is always smiling!
Nice, Alex.
You can do it, Brooke!
Welcome to Crossfit…
…and great Squat Jumps!
Everyone’s getting good height!
Hello, Harold!
Nice 20 pound Push-Press Carrie!
Big Jump…
Keep going Ned!
Look, she’s still smiling!
Looking good Troy!
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