Crossfit Workout - Friday 09/24/10

Deck of Cards

hearts = hand release pushups
diamonds = situps
clubs = kb swings
spades = jumping squats
jokers = 21 pullups or 10 burpees

Jacks = 30 seconds rest

RESULTS:

Hey CrossFit Ladies! t-shirt sale during Fight Gone Bad Saturday, all ladies T's are $10, 8:30am until 11:30am. We have plenty of "Nasty Girl"s in stock.

Crossfit Workout - Thursday 09/23/10

4 rounds, for time

400M run or 500M row
one arm DB push press (right) - 15 reps
one arm DB push press (left) - 15 reps
KB summo deadlift high pull - 30 reps

RESULTS:

CrossFit Workout - Wednesday 09/22/10

turkish get-ups, right and left 3-3-3-3-3

30 reps total, increase weight each round until you reach your max. 200m run and rest between each set, finish with a 800m run or 1000m row

RESULTS:

Crossfit Workout - Tuesday 09/21/10

2-4-6-8-10 reps of
db thruster
burpee

run 750 meters or row 900 meters

9-8-7-6-5-4-3-2-1 reps of

db thruster

burpee

for time

Men 25-30lb DBs, Women 15-20lb DBs

RESULTS:

RESULTS: