WARM UP
30 bench dips
50 mtn climbers
200 flutterkicks (1ct)
Ring dip hold
WOD
5 ROUNDS FOR TIME
20 Leg lifts
20 Lunges
300m row
"To learn to succeed, you must first learn to fail."-Michael Jordan
Thursday, January 19, 2012
Wednesday, January 18, 2012
Tuesday, January 17, 2012
TUESDAY JAN 17
WARM UP
20 burpees
200 flutterkicks
WOD
"JACK"
AMRAP 20 MIN
10 push press
10 KB swing
10 box jumps
Monday, January 16, 2012
MONDAY JAN 16
WARM UP
500 jump rope
20 lunges
20 ring rows
WOD
"BASELINE"
For time
500 row
40 squats
30 situps
20 push ups
10 pull ups
Friday, January 13, 2012
Thursday, January 12, 2012
THURSDAY JAN 12
WARM UP
500 jump rope
1 min handstand
WOD
BW18
Pullups 21-18-15-12
K2E 21-18-15-12
Squats 50-50-50-50
Wednesday, January 11, 2012
WEDNESDAY JAN 11
WARM UP
30 high knees
20 ring rows
10 burpees
WOD
"FIGHT GONE BAD"
1 min per station. Clock does not stop. 3 or 5 rounds.
1 point per rep or calorie
Wall ball 20/14 (10")
SDHP 75/55
Box jump 20'
Push press 75/55
Row- calories
Rest
Please turn in your sheets from last week!
Tuesday, January 10, 2012
Monday, January 9, 2012
Friday, January 6, 2012
Thursday, January 5, 2012
THURSDAY JAN 5
WARM UP
25 K2E
Row 500m
WOD
"2008 Crossfit Event 2"
5 Rounds for time
5 deadlifts 275/185
10 burpees
It truly was a great Holiday Season!
Wednesday, January 4, 2012
WEDNESDAY JAN 4
WARM UP
50 Rock climbers
50 Squats
WOD
"BLACKJACK 21"
For time.
21,20,19,18,17,16,15,14 to 1 pushups
1,2,3,4,5,6 to 21 situps
CrossFit Journal The Ultimate Fitness Resource!
Genaro's was Cindy
Tuesday, January 3, 2012
TUESDAY Jan 3
WARM UP
50 Lunges
25 burpees
WOD
3 Rounds for time
300m row
21 KB swing
15 K2E
9 ring dips
Congratulations Gina and Jim!
Monday, January 2, 2012
JAN 2 MONDAY
WARM UP
100 Flutterkicks 4ct
300 jump rope
WOD
"CINDY"
AMRAP 20 min
5 pullups
10 pushups
15 squats
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