CrossFit WOD - Thursday 7/10/08

Tabata intervals - 20 seconds of work followed by 10 seconds of rest, 8 rounds per exercise before moving to the next, with no rest in between

Warmup - Tabata rowing

WOD - 65lb high pulls, pushups, pullups, 25lb DB thrusters

Post total reps to Comments

Cool down - Tabata handstand holds

CrossFit Workout of the Day - Wednesday 07/09/08

1500M Row
95lb Jerk - 21 reps
24" Box Jump - 21 reps
95lb Jerk- 15 reps
24" Box Jump - 15 reps
95lb Jerk- 9 reps
24" Box Jump - 9 reps

For Time, Post to Comments

Cool Down - 30 Hanging KTEs

Crossfit Workout of the Day - Tuesday 07/08/08

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to Comments.

CrossFit Workout - Monday 07/07/08

Do as many rounds as possible in 20 minutes:

10 Thrusters 65lbs
10 KB/DB swings 35lbs

Scale weight accordingly; post number of rounds to comments. Compare results to 05/05/08

How is everyone doing on the Club 3000 competition for this month? Remember to post your running totals to the Comments along with your scores for the workout.

Friday 07/04/08 W.O.D.

21-18-15-12 Reps:

SDHP 75lbs
Push Press 75lbs
Ring Dips
Wallballs 20lb
Row (calories)

Thursday 07/03/08 W.O.D.

"Cindy"

Total Rounds In 20 Minutes:

5 Pullups
10 Pushups
15 Squats

Wednesday 07/02/08 W.O.D.

3 Rounds For Time:

800m Run
15 Power Cleans 135lbs