Thursday, 07.29.10: WOD

Strength

Push Press 5-5-5

Met Con

1/2 Body weight DBs

30 BPTs for time

Accessories

3X 30 Back Extensions

Agility Ladder

Wednesday, 07.28.10: WOD

"Randy"

For time:

#75 Power Snatches, 75 Reps

Met Con

4 IH Laps

Tuesday, 07.27.10: WOD

"ANNIE"

FOR TIME: ROUNDS OF 50, 40, 30, 20, 10

REPETITIONS OF: DOUBLE UNDERS & ABMAT SIT UPS

Monday, 07.26.10: WOD

"CINDY"

AMRAP IN 20 MINUTES:

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

Friday, 07.23.10: WOD

CrossFit Classes

"Lynne"

5 Rounds of:

Bodyweight Bench Press + Pull-Ups

For as many REPS as possible

Met-Con

4 Rounds of 500M Row 3 Min. Rest between sets

Team Training

Group 1 - 30 Clean + Jerks for time

Group 2 - 50 Burpee Box Jumps for time

Conditioning- depends on the technique used during workout

Thursday, 07.22.10: WOD (WORKOUT OF THE DAY.....Duh..)

CrossFit Classes

A GYMNASTICS BUFFET by Coach Lynch...

Let's talk about it, learn it, and find your Bodyweight weaknesses...GOOD TIMES!

Post: HSPU, L-HOLDS, DEAD HANGS, 1-MIN PUSH-UPS

TEAM TRAINING

Coach J.J. is in town to get back to the basics.....

SQUATS, BENCH, DEADLIFTS, PULL-UPS

WOD

DB SNATCH, HSPU, BOX JUMPS

CONDITIONING- S-L Bear Crawls

Wednesday, 07.21.10: WOD

STRENGTH

Push Jerk 3RM

WOD

"Kelly"

5 Rounds of:

400M Run

30 Box Jumps 24"

30 Wall Balls #20