Wednesday, February 2, 2011

CrossFit Workout - Thursday 02/03/11

Lift as much as possible in 15 minutes.....
deadlift - 2 reps
burpee with jump over bar - 1 reps
rest as needed

you choose the weight.  Tell me how much you lift in total divided by your own bodyweight.  Go heavy. Goal is at least 100 times your bodyweight.

Warmup:  Burn 100 calories on the C2 rower
Cool down: Trainer's choice

Thursday's real WOD

Rowing intervals - max effort

20 seconds for max meters, rest at least 1 minute - 12 rounds

Record meters per effort.  Pair up on a rower, rest while your partner works, cheer each other on.

Warmup: CF x 2
Cool down: 50 wall ball situps for time


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