Crossfit Workout - Saturday 10/09/10

The Dirty Dozen

RESULTS:

Crossfit Workout - Friday 10/08/10

30 seconds of max rep burpees
30 seconds rest

15 rounds. Record total number of burpee reps on the whiteboard or post to Comments.

Hard warmup and nasty cool down, you'll see it on the board in the morning, cheers!

RESULTS:

Crossfit Workout - Thursday 10/07/10

rowing sprints, for lowest 500M pace  10 rounds

rest 1-1.5 minutes per effort.  Row for 75-100 meters using only hip and leg drive then burst into a full sprint and record the lowest reading of your 500 meter pace each round.  You should reach this max effort within 7-9 strokes. Give it up once your pace stalls and increases by as little as one second.

Record lowest pace achieved for each of the 10 rounds.

CrossFit Workout - Wednesday 10/06/10

Overhead Squat 15-15-15-15-15

each round of OH squats is immediately followed by one minute of standing isometric core muscle contraction (think bracing for a strike to your gut) then rest 1-2 minutes

Increase weight each round to reach your 15 rep max, hold for a two count in the bottom position of reps 5, 10 & 15 each round.

RESULTS:

Crossfit Workout - Tuesday 10/05/10

1000m row or 800 m run then

100 v-situps
100 4-count flutter kicks
100 hanging toes to bar

For time.  Partition the 100 reps of each exercise any way you choose. You must complete the run or row before beginning the other exercises.

RESULTS:

 someone is talking smack, 1st time beating her sister!

CrossFit Workout - Monday 10/04/10

CrossFit warmup x 2 rounds

Workout:  5 rounds of..

row 2 minutes for max calories
rest 2 minutes

RESULTS:

CrossFit Workout of the Day 10/2/10

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Cool Down: Row 5 minutes for max calories, stretch 5-7 minutes.