Thursday, October 23, 2014

CrossFit Workout - Friday 10/24/14

Core Development

1000 reps for time of,

mountain climber (2-ct)
flutter kick (2-ct)
plank jack
situp
bicycle crunch
hollow rock
double under

** run 500 meters after 500 reps.

Any combination of any number of the exercises listed above. Some of each, none of some, any way. Just give me 1000 reps plus the run, for time.


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Wednesday, October 22, 2014

CrossFit Workout - Thursday 10/23/14

��Thruster - find 3 rep max, bar starts on the floor

You may squat clean into the first thruster rep followed by two more thrusters, or power clean the bar followed by three thrusters.  The does not return to the floor until all three thrusters are completed or you can not move up in weight.



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Tuesday, October 21, 2014

CrossFit Workout - Wednesday 10/22/14

✋Recovery WOD.   For time.   Really!

10 box jumps
65 mountain climber (4-count)
10 box jump
65 KB swing
10 box jump
65 ball slams
10 box jumps
65 burpee
10 box jump




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Monday, October 20, 2014

CrossFit Workout - Tuesday 10/21/14

TwoWOD Tuesday

max rounds + reps in 8 minutes of

1 - rope climb
15 - bench press - 95lb-M/65lb-W

** Jacked 135lb/95lb

Rest 3-5 minutes then

2 rounds for time
65 - mountain climber (4-count)
65 - kb swing



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Sunday, October 19, 2014

CrossFit Workout - Monday 10/20/14

EDouble Jackie, for time

1000M row
50 thruster
30 pullup
1000M row
50 thruster
30 pullup

CrossFit Workout - Saturday 10/18/14

4 rounds of time of

15 toes to bar
30 goblet squat
500 meters

run two 500M and row two 500M, any combination/order.

Compare to 7/17/14



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Thursday, October 16, 2014

CrossFit Workout - Friday 10/17/14

Friday Surprise, show up and see what's on the board.

Slammin' Helen