Monthly Archives: April 2007

Warm-up: 2x500m row Ring dips WOD: Front squat 3 3 3 3 3 3 3 Hand stand practice

Warm-up:  KB practice (swings, cleans, squats) WOD – 4 rounds: 1 lap around the bowl 20 burpees 10 KB Push press

CFWU x 3 OH Press: 3 3 3 3 3 3 3

CFWU x 3 (Samson, ohsq, situp, pull-up, push-up) Tabata Fight Gone Bad: Wall ball 20lb 10ft target Sumo deadlift high-pull 75lb box jump (sprinkler box) Push Press 75lb Row (for calories) Stay at each station for 8 intervals of Tabata … Continue reading →

Warm-up: 5 samson stretch 10 push ups 15 ohsq 20 situps 25 KB swings 1 pood WOD: For time 1000m Row 50 Thrusters 45lb 30 Pull-ups Ab work

Class canceled.  Jeremy still recovery from marathon and everyone else was busy.

Class canceled, Chris traveling.

Class canceled, Chris traveling.

CrossFit Warm-up I misplaced the number/waited to long to update this.  Sorry.  The WOD was 7×3 Deadlift.