REALITY CHECK

Monday 1 February 2010

WOD 1:

"Fran"

21-15-9 rep rounds for time of:

thrusters(95#/65#)

pullups

post time to comments

WOD 2:

complete as many reps as you can in 2 minutes of box jumps(24"/20")

post reps to comments

Sunday 31 January 2010

Rest Day

 

Burpee box-jump 

Saturday 30 January 2010

STRENGTH:

back squat 1-1-1-1-1-1-1

post loads to comments

WOD:

practice jumprope for 20 min. Post # of most consecutive passes to comments. If you are able to do double-unders, post for most consecutive double-unders.

DO NOT GET OUT IF ROADS IN YOUR AREA ARE SLICK, DO JUMPROPE WOD ONLY

Friday 29 January 2010

We are sorry for the late post.

WOD:

5 rounds for time of:

500m row

7 thrusters(135/85#)

post time to comments 

Thursday 28 January 2010

STRENGTH:

overhead squat 3-3-3-3-3

post loads to comments

 

WOD:

"Isabel"

30 snatches for time(135#/95#)

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Wednesday 27 January 2010

Rest Day

Tuesday 26 January 2010

Due to the intensity of this WOD this is a single event program today.

WOD:

as seen recently on the CrossFit main site

100 burpee pullups for time

post time to comments

Mark during a recent met-con WOD 

 

Monday 25 January 2010

STRENGTH:

bench press 5-5-5-5-5

WOD:

400m walking lunge for time

(.25mi)

post time to comments

 

 

Sunday 24 January 2010

SKILL:

50 knees to elbows

WOD:

"Diane"

21-15-9 rep rounds for time of:

deadlifts(225#/165#)

HSPU
(handstand pushups)

post time to comments

Saturday 23 January 2010

Rest Day

Harrison demonstrates the "rack" position