Tuesday 08/12/08 W.O.D.

"Barbara"

5 Rounds:

20 Pullups
30 Pushups
40 Sit-Ups
50 Squats

3 minute rest between rounds

Monday 08/11/08 W.O.D.

For Time:

Run 400m
50 Pushups
35 Back Squats 135lbs
Run 400m
35 Back Squats 135lbs
50 Pushups
Run 400m

Workout of the Day - Friday 08/08/08

Max rounds in 20 minutes of:

300M Run
15 wallballs
15 KB swings

Post rounds to Comments

300M = north on Larchmont to Archdale(2nd on left) and back.

CrossFit Workout - Thursday 08/07/08

CrossFit warmup x3 (minus pullups)

5 rounds for time of

7 25lb DB Snatch - right
7 25lb DB Snatch - left
7 burpee pullups

Post time to Comments

Wednesday CrossFit Workout of the Day - 08/06/08

25-20-15-10-5 reps for time

65lb thruster
65lb summo deadlift high pull
65lb box step-up - 18"

Post time to Comments

Scale down to 45lb, 30lb or pvc. You can put the bar anywhere you want for the step-ups, front rack, on back or overhead if you dare. Use the same bar for the entire workout without putting in down. Count each step-up as one rep, not L&R=1 rep.

CrossFit Workout - Tuesday 08/05/08

Warmup

1000M row
15 overhead Squat (OHS) - 30lb bar
15 pressing snatch balance - 30lb bar
15 heaving snatch balance - pvc

WOD - For time..

21 pullups
21 pushups
400M run

15 pullups
15 pushups
400M run

9 pullups
9 pushups
400M run

Post time to Comments.

Cool down

60 seconds - handstand hold
60 seconds - hanging knees to elbows
60 seconds - handstand hold

CrossFit Workout of the Day - Monday 08/04/08

1 minute jump rope
1 minute 65lb front squat
1 minute 65lb push press

5 rounds with 30 seconds rest between. Count all reps of front squats + push press, post total to Comments

Scale weight down as needed but use the same load for both exercises