Wed 5/26/10

WARM UP

stretch and DROM

2 rounds of

10 squats

10 sit ups

10 push ups 

then.. 

800m run

2 min rest

400m run

1 min rest

200m run

30 sec rest

200m run

WOD

"FRAN"

21-15-9

thrusters

pull ups

Monday 5/24/10

CFWC and Evening Class

warm up
2 rounds of

400m row

10 squats

WOD

"Jaime"

30 of each

Back Squats  

135/95#

kettle bells

1.5pood/1pood

body rows

burpees

KTE 

Friday 5/21/10

CFWC

warm up

10 good mornings

10 squats

6 sprints w/ 10 sec rest

WOD

20 burpees

400m row

4 rounds 

CF Evening Class

Warm Up

jump rope 10 min

WOD

200m X8 1min rest

 3-3-3-3-3 Bench press

Tue 5/18/10

Monday 4/17/10

CrossFit Class

Warm Up

1 mile run for time

try rings stablizer

WOD 

AMRAP in 20 min

10 K2E

10 Push ups

10 Body Rows

 

vitamins for your spirit

Friday 5/14/10

CFWC

warm up

200m jog

20 duckwalks

10 ring push ups

jump rope

WOD

16 K2E

8 weighted good mornings

400m run 

4 rounds for time  

CF ADVANCED

Warm up 

200m jog

75 jump ropes

20 duck walks 

12 ring push ups

WOD

9 Bear Complex

 5 ROUNDS 

increasing weight each round