Friday 12/31/10
Logan For time: 1-2-3-4-5-6-7-8 Front Squat / Back Squat 225 [youtube]fYQc35FHs3c[/youtube]
Logan For time: 1-2-3-4-5-6-7-8 Front Squat / Back Squat 225 [youtube]fYQc35FHs3c[/youtube]
For load: Press 3-3-3-3-3 Ring Dip 5-5-5-5-5 (add weight) Push-up 7-7-7-7-7 (add weight)
Friday 9:00-10:30am For time: 50 Double Unders 10 HSPU 40 Double Unders 8 HSPU 30 Double Unders 6 HSPU 20 Double Unders 4 HSPU 10 Double Unders 2 HSPU
Cindy AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats [youtube]SPQwf-Z1VOM[/youtube]
Wednesday 12/22/10 Read More »
1.5 Squat 3-3-3-3-3 1.5 Press 3-3-3-3-3 1.5 Deadlift 3-3-3-3-3 [youtube]wTJGXh2yjbo[/youtube]
7 rounds for time: 7 KBS 53/35 7 Box Jumps 24/18 7 Pull-ups [youtube]gtGbToC87rE[/youtube]
12:00-4:00p Olympic Lifting / Open Gym (Weightlifters, we will be testing the Snatch and C&J) [youtube]6PnLXMOvxfM[/youtube]
The Spartan (courtesy of Core CrossFit) For time: 20 Push Ups (release hands) 200m Run 20 Sit Ups 200m Run 20 Squats 200m Run 20 Pull Ups 200m Run 20 KB Swing 53/35 200m Run [youtube]uedFZNtxxBk[/youtube]