11-27-09 WOD

Post Thanksgiving Dinner Workout

3 rounds:

50 Overhead Walking Lunges with PVC
50 3-count Flutter Kicks
50 Wall Ball
50 Ring Push-Ups

11-26-09 WOD

US Army SPC Trevor Win’E (killed in action near Mosul, Iraq in 2004)

“Trevor” and a little more

1600M row
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Squats

Teams of 4. Only 2 people may work at a time. Each person must do a 1600M row.

11-24-09 WOD

“Ryan”

5rds
7 Muscle Ups
21 Burpees

Log scaling.

11-23-09 WOD

“Tag Team”

One partner rows while the other works. Log total time and meters.

10,9,8,7,6
Pistols (ea.leg)
Ring Dips
HSPU
Snatch (95/65)

11-20-09 WOD

21-15-9

400M each round
MB Cleans
Choose one or a combo of 2-3.
Muscle-Up Progression
Pass Throughs
Ring Dips
Burpees

11-19-09 WOD

25 Dumbbell Snatch (25/15)
25 Pull-Ups
20 Dumbbell Snatch
20 Pull-Ups
15 Dumbbell Snatch
15 Pull-Ups

11-18-09 WOD

CrossFit Total
or
Endurance

11-17-09 WOD

“Pick A Number”

Each class will pick two numbers between 1 and 6. Each number corresponds to a “Girl”. With a continuously running clock complete BOTH WODs. Post individual WOD times and total time/loads.

6:30am
“Isabel”
“Annie”

12:00pm
“Isabel”
“Karen”

5:00pm
“Fran”
“Annie”

6:00pm
“Jackie”
“Grace”

11-16-09 WOD

400m
21 Clean and Jerk
21 Pull-Ups
21 Push-Ups
600m
15 Clean and Jerk
15 Pull-Ups
15 Push-Ups
800m
9 Clean and Jerk
9 Pull-Ups
9 Push-Ups

11-14-09 WOD

3:00 Thrusters (95/65)
Rest 5:00
3x 300m Row with Partner (300m On/300m Off)
Rest 5:00
3:00 Thrusters (65/45)

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