Friday 12/3/10
5 rounds for load: 3 Front Squat 3 Back Squat 2:00 Rest For time 20 Sledge Hammer Strikes 12/8 (each arm) 40m Tire Flip 80m Farmers Walk 70/44(each hand) 120m Prowler Push 155/105
5 rounds for load: 3 Front Squat 3 Back Squat 2:00 Rest For time 20 Sledge Hammer Strikes 12/8 (each arm) 40m Tire Flip 80m Farmers Walk 70/44(each hand) 120m Prowler Push 155/105
For time: 40 Double Unders 12 HSPU 12 Ring Dips 12 Push-ups (release hands) 400m Run 9 HSPU 9 Ring Dip 9 Push-ups 400m Run 6 HSPU 6 Ring Dips 6 Push-ups 40 Double Unders
3:00p CrossFit 4:00p Olympic Lifting For load: Ring Dips 3-3-3-3-3 (add weight) Thruster 5-5-5-5-5 KBS 7-7-7-7-7 T2B 9-9-9-9-9
5 rounds for time: 200m Run 15 Double Under 10 Box Jump 24/18
Wednesday 11/24/10 Read More »
Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 6:00pm EVCF Running Club
For time: 30 HSPU 400m Run 30 Ring Dips 400m Run 30 Push Press 95/65 400m Run 30 Push-ups (release hands) 400m Run