WOD:
row 100 cal for time
100 box jumps for time
100 push-ups (show hands) for time
Add up total times
Misha is days away from having that baby!
Thursday
Hump Day WOD
Can Exercise Make Kids Smarter (New York Times)
Positive Self Talk Video
Wod:
4 Rounds of 60sec AMRAP DB Thrusters (40/20) with 30sec rest b/t sets
3 min AMRAP deadlift (275/185)
Run 1 mile for time.
Mile time - (thruster rep x2) - (dl rep x5) = score
IE 10 min mile - 150 - 100 = 5:50
September 21st, 2010
Unbroken Party
5 Rounds for time of:
20 wall balls
20 double unders
20 pull-ups
*if you break on any exercise there is a 10 burpee penalty per exercise
My Gym from Patrick Cummings on Vimeo.
MONDAYS WOD
New guy T.J. is no stranger to the bench! #275
Vertical jump
3 rep max bench press
Death by Plate Push
Great effort by everyone today! It's been fun training the evening classes these last couple weeks, but good news...Dan is back!
Thursday WOD
3 REP MAX FRONT SQUAT
2 REP MAX SNATCH
MAX PULL-UPS
ADD THE TOTAL TOGETHER TO FIND YOUR SCORE!
Tuesday WOD
5 rounds of...
25 Wall ball shots
10 Chest to Bar pull-ups
each of the sets must be performed unbroken...The penalty for each break is a 200m run.
Good luck and go get em you crazy crossfitters!
Mondays WOD
10 Rounds of...
10 Thrusters (95/65)
10 Ring Push-ups
Let's Get Crazy!!!
Killa Cam 13:04!!!
