Thursday, January 27, 2011

Crossfit Workout - Friday 01/28/11

Friday's To-Do List WOD

Get the following tasks done before you leave. There is no time component to this workout, just get the job done.

Burn 100 calories on the rower
plus any five of the following

inverted hang on rings - 21 reps
skin the cat on rings - 21 reps
shoot throughs - 21 reps
inch worms - 21 reps
backward shoulder rolls - 21 reps
ab wheel rollouts - 21 reps
kick up to handstand hold for 5 seconds - 21 reps

you choose how to mix and match reps and sets. do all 21 reps of each exercise before moving on or do a few of all of them at a time, you decide. 7 sets of 3 reps each, 3 sets of 7 reps each, x sets of x reps each, you get to pick.  Get it?

warmup: burn your 1st 60 calories on the rower
cool down:  burn your last 40 calories on the rower


******** today, Thursday, was  Susan Jancsi's birthday. She didn't want a special birthday workout in her honor today, but Alison Thomlison wants you to know they are celebrating her birthday at the Winking Lizard in Lakewood Friday evening starting at 7:00pm. Please join them for a little birthday cheer. I do believe Alison is on the wagon so she can D.D. for everyone ;>)

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