9-27-07

300 is so April 30th!

Okay, this was our very first workout. The original was 300. 400 is the new 300.

400

For Time – Complete a Total of 400 reps using any combination of exercises

*Cannot perform more than 100 reps for any given exercise or less than 20

1. Pushup

2. Situp

3. Squat

4. Ring Row

5. Burpee

6. Kettlebell Swings

7. Pull-Ups

9-26-07 WOD

From HQ

21,18,15,9,6,3
For Time

185lb Deadlift
Push Press
Jump Tap 1′ above max reach

9-25-07 WOD

For Time

800m Run
40 Double Unders
30 Kettlebell Swings
20 Walking Lunges (20ea. leg)
30 Pull-Ups
40 Ring Dips
800m Run

9-24-07 WOD

For time:

Row 2K or 200 Sumo Deadlift High Pull (45lb)
50 Wall-ball shots, 20 pound ball
Row 1K or 100 Sumo Deadlift High Pull
35 Wall-ball shots, 20 pound ball
Row 500M or 50 Sumo Deadlift High Pull
20 Wall-ball shots, 20 pound ball

……still want those rowers?

New Jiu-Jitsu Blog

As most of you know, the reason I got into CrossFit was through jiu-jitsu. We have started a jiu-jitsu blog that you may find interesting.

http://guerrillajiujitsumn.blogspot.com/

Another CrossFitter bites the dust!

The time has come for jiu-jitsu fighter and CrossFitter Dave Camarillo and Shumei Wu to officially get married! Damian and Klint are heading to San Francisco for Dave and Shumei’s wedding.

Because we are leaving on Thursday, we have gone ahead and posted the workouts for the next 3 days. Classes will remain unchanged.

9-22-07 WOD

“Michael”

3 rounds for time of:

800M
50 Back Extentions (GHD or Superman)
50 Sit-Ups (GHD or regular)

9-21-07 WOD

“Annie”

50,40,30,20,10 rep rounds of:

Double-Unders (or skips x4 200,160,120,80,40)
Sit-ups (GHD)

9/20/07 WOD

Max Sets in 20 Minutes

20 Heavy Kettle Bell Swings
20 Box Jumps
20 Push Press (M45#, W25#)

9-19-07 WOD

“Broomstick Mile”

With PVC:

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatched
400m Run

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