CrossFit Workout - Wednesday 03/12/08

Front Squat 5-5-5-5-5

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CrossFit Workout - Tuesday 03/11/08

Body Weight Max Reps, 5 rounds - 2 minutes rest between rounds

Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat

Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.

Perform exercises in any order, but keep consistent through all 5 rounds.

Crossfit Workout - Monday 03/10/08

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Crossfit Workout Friday 03/07/08

Row 1000m, then:

Pullups Pushups Situps

10 20 20
15 20 15
20 20 10

Row 1000m

Crossfit Workout 03/06/2008

"Fight Gone Bad"

3 rounds/1 minute each station:

wallballs
SDHP 75lbs
24" box jumps
push press 75lbs
row (calories)

1 minute rest between rounds

WEDNESDAY 03/05/2008 W.O.D.

Back Squat:

5-5-5-5-5-5-5 reps

Use only weights in which STRICT form can be maintained

Crossfit Workout - Monday 03/03/08

CF Warmup x3

For Time-
500M row
21 BW deadLift
21 1/2 BW push press

500M row
15 BW deadLift
15 1/2 BW push press

500M row
9 BW deadLift
9 1/2 BW push press

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