2 rounds, 1 minute at each station
Do not rest between stations
Push Press
Pull ups
Box Jumps
Wall Ball shots
Row/Run
Sit ups
Deadlifts
Dips
It's hump day tomorrow. Tell a friend about CrossFit 66. We're hosting an Intro Class Saturday December 12 at 10am for anyone interested in finding out more information.
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Mon 07 Dec 2009 |
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Burpees & Kettlebell Swings |
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Skill:
morning - Power Clean 5x5
evening - SDHP 5x5
WOD:
10-9-8-7-6-5-4-3-2-1 for time:
Burpees
KB swings
Post load and time to comments.
It's Monday! Welcome in the week with some burpees.
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Sat 05 Dec 2009 |
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Lumberjack 20 Memorial Workout |
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20 Deadlifts, 275lbs
Run 400m
20 KB swings, 2 pood
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull ups, chest to bar
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs each
Run 400m
Post time to comments.
Awesome workout Chris & Jay! Thank you everyone for your support and the time shared together today.
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Morning WOD:
Front Squats 3-3-3-3-3
Evening WOD:
Ball Toss
100 Pull ups
200 Push ups
300 Sit ups
Ball Toss
Post load or time to comments.
Stop by tomorrow between 10 & 11am to show your support as Chris knocks out Lumberjack 20. Thank you everyone for your donations! Keep 'em coming...www.cflumberjack.org
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Skill:
Ring dips 3x10
WOD:
'Tabata'
Pull ups
Sit ups
Ball slams
Thrusters
Post numbers to comments.
Come out and support Chris this Saturday December 5th at 10am. You can donate at www.cflumberjack.org on Chris' page. Find him under 'donate', Christopher Smith.
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10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Post weight to comments.
Look at the Johnson team. Great WOD today everyone!
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SKILL:
Double Unders 1-2-3-4-5-4-3-2-1
WOD:
15 minute AMRAP
5 Box jumps
10 Push ups
15 Squats
Post number of rounds to comments.
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3 rounds for time:
400m Run (13 back & forth)
21 Kettlebell swings 1.5 pood
12 Pull ups
Post time to comments.
So I notice the run changed from 12 to 13 laps...who corrected Chris on the math???
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Fri 27 Nov 2009 |
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As Many Rounds As Possible |
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20 minute AMRAP of:
15 double unders
15 GHD sit ups
15 Back extensions
Post rounds to comments.
Great WOD tonight after a wonderful Thanksgiving day. See the rest of you Monday at 6am, 8am, 5:30pm or 6:30pm.
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Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post weight to comments.
Happy Thanksgiving everyone! See you Friday at 5:30 pm.
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Three rounds for time:
Overhead Walking Lunges, 100ft
Sit ups, 20
Post time and weight to comments.
Hope to see you tomorrow morning at 6am or 8am...if not Happy Thanksgiving and we'll see you Friday night at 5:30 or Monday.
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For Time:
21 Handstand push ups
Run 400m (12 back & forth)
21 Weighted Pull ups
15 HSPU
Run 400m
15 WPU
9 HSPU
Run 400m
9 WPU
Post time to comments.
Holiday schedule - Monday 6, 8am, 5:30, 6:30pm; Tuesday 5:30, 6:30pm; Wednesday 6, 8am; Friday 5:30pm
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