REALITY CHECK

Friday 19 February 2010

WOD:

as recently seen on CrossFit main site

1 rep max snatch

10 minute time limit

post all loads to comments

Thursday 18 February 2010

SKILL:

inverted hangs 3 sets of :10 holds on rings

WOD:

5k run for time

post time to comments

Wednesday 17 February 2010

CrossFit Total

3 attempts at a 1 rep max of:

squat

shoulder press

deadlift

add up heaviest successful lifts from each lift for score(TOTAL) and post to comments

Tuesday 16 February 2010

Rest Day

Monday 15 February 2010

STRENGTH:

overhead squat 3-3-3-3-3

post loads to comments

WOD:

5 rounds for time of:

30 GHD situps

25 back-extensions

post time to comments

Aloen demonstrates good bar position in her overhead squat. 

Sunday 14 February 2010

WOD:

"Cindy"

complete as many rounds as you can in 20 minutes of:

5 pullups

10 pushups

15 airsquats

post total rounds to comments

**When weather permits on a consistent basis we will be meeting at local parks for some of the WODs. Stay tuned for details**

Saturday 13 February 2010

SKILL:

50 GHD situps

WOD:

"Honor"

in celebration of his 3rd birthday

5 rounds for time of:

3 deadlifts(275#/215#)

run 800m(1/2mi)

post time to comments 

Friday 12 February 2010

Rest Day

Thursday 11 February 2010

SKILL:

50 knee to elbows

WOD:

run or row 5k

post time to comments

Wednesday 10 February 2010

STRENGTH:

power clean 3-3-3-3-3

post loads to comments

WOD:

working for 20 seconds on and 10 seconds off complete as many reps as possible over 4 minutes of deadlift(225#/165#)

post reps to comments