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Friday, 27 January 2012 PDF Print E-mail

Team WOD (2 person teams)
AMRAP in 20 min

Person A does manmakers


using dumbbells (20/10 lbs)

Person B does farmers walk


for 50m carrying ammo


cans or KBs (40/25 lbs)


 
Thursday, 26 January 2012 PDF Print E-mail
OH squat 1-1-1-1-1-1-1




Max DU in 5 min

Rest 2 min
Max sit-ups in 4 min

Rest 2 min
Max lunges in 3 min

Rest 2 min
Max DB push press in 2 min


 
Wednesday, 25 January 2012 PDF Print E-mail
Elizabeth

21 - 15 - 9 rep RFT:


(Squat) Clean (135/95 lbs)


Ring dips



 
Tuesday, 24 January 2012 PDF Print E-mail
Power clean 8 x 2 @ 80 - 85% 1RM

every minute on the minute




3 RFT


5 push jerk - 135/95 lbs)

Run 800m


 
Monday, 23 January 2012 PDF Print E-mail
For time:

Run 400m

50 walking lunges

25 burpees

50 box jumps

25 pull-ups

50 push press (75/45 lbs)

25 kb swings (1.5/1 pood)

Run 400m
 
Friday, 20 January 2012 PDF Print E-mail
"Danny"

AMRAP in 20 min:


30 box jumps (24/20")


20 push press (115/75 lbs)


30 pull-ups


 
Thursday, 19 January 2012 PDF Print E-mail
AMRAP 25:00


Row 500m / run 400m

15 push-ups

25 sit-ups


 
Wednesday, 18 January 2012 PDF Print E-mail
Deadlift 1-1-1-1-1-1-1




4 RFT


10 power snatch (95/65 lbs)

10 KTE

Run 200m


 
Tuesday, 17 January 2012 PDF Print E-mail
"Lynne"

5 rounds (not for time)


Max reps bench press (bw)


Max reps pull-ups


 
Friday, 13 January 2012 PDF Print E-mail

TBD: Come see Joel and Kunle at lunch for some good old fashioned CrossFit 'fun'
 
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