CrossFit Workout - Friday 2/1/13

Friday Choice Day, show up and see the list of what to pick.

RESULTS:

CrossFit Workout - 1/31/13

Turkish Get-ups 3-3-3-3-3

Increase weight each round to reach your near max, right & left each round.  Add 3 strict presses at the top of the 3rd TGU each round.  Show up to see the additional movement we are pairing with this workout.

Warmup: 250 meter row, 15 pushups & 15 squats x 4 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 1/30/13

Sandbag squat cleans & double unders, max rounds in 20 minutes

Show up and see how many reps of each per round.

Warmup and cool down on rowers, fast and furious.

RESULTS:

CrossFit Workout - Tuesday 1/29/13

21-15-9 reps for time of

clean & jerk  (95lb-M/65lb-W)
pullup

**Jacked version, add 10 pounds and Chest to Bar pullups

RESULTS:

CrossFit Workout - Monday 1/28/13

for time...

1500 meter row

25 burpees with hand release

50 DB 1-arm push press (25-R+25-L)

75 squat

100 1-arm KB swing (50-R+50-L)

125 ball slams

Warmup:  CF Cleveland AB routine, 50 reps each, 1 round

Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 1/26/13

10 rounds for time of

5 burpee pullup
10 toes to bar
15 goblet squat
1 sand bag carry, down and back with different bag

RESULTS:

CrossFit Workout - Friday 1/25/13

Friday Task List WOD

Show up and see how much work you need to complete performing

box jumps
lat pushups
band good mornings
jumping pullups
wall ball situps

Warmup:  100 reps, jumping jacks, mountain climbers & plank jacks, any combo
Cool down: jumping squats, max reps in 3 minutes.

RESULTS: