Thursday, 09.09.10: WOD 100909

Annelise doing "Severin" with a 20lb vest

As many rounds as possible in 20 minutes:
5 thrusters 95/65lb
7 hang power cleans 95/65lb
10 sumo deadlift high pulls 95/65lb

Wednesday, 09.08.10: WOD 100908

Overhead squat

3-3-3-3-3

Tuesday, 09.07.10: WOD 100907

"Severin"

50 strict pullups

100 pushups, release hands from ground at bottom

5k run

 

Wear 20lb vest.

NO 4PM CLASSES

Saturday, 09.04.10: WOD 100904

"CrossFit Total" 3 attempts for a 1 rep max back squat, shoulder press and deadlift.

reminder, we will be closed Sunday and Monday for the holiday

Friday, 09.03.10: WOD 100903

Weighted pullup
1-1-1-1-1-1-1

Death by pullups
one pullup in the first minute,
two pullups in the second minute,
three pullups in the thrid minute...
ends when you don't complete all the pullups within that allotted minute

Thursday, 09.02.10: WOD 100902

We will be closed Sunday and Monday for the holiday weekend.

2 reps on the minute for 8 minutes:
deadlift or back squat 80% of max

3 efforts of:
400m run or 500m row
rest 4 minutes.
Within the rest period, collect 30 seconds of:
Ball up/inverted hang or "L" sit