Monthly Archives: January 2009

WOD Push Press 3-3-3-3-3 Go heavy, increase weight on each set Then Tabata Burpees Happy birthday Jarod!!

Amazing upper body strength and control, thanks for sharing Justin! WOD For time Run/Row 400m 15 Thrusters 95# 15 Pull-ups Run/Row 400m 12 Thrusters 95# 12 Pull-ups Run/Row 400m 9 Thrusters 95# 9 Pull-ups

WOD 21-15-9 Sumo dead lift high pull, 95# Ring Dips Post time to comments

WOD As many rounds as possible in 10min 3 Power Cleans 185# 5 Burpees Reminder, no 5pm class today. See you Wednesday! Post rounds to comments

WOD “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments

WOD 5 rounds for time 20 Push Ups 20 Pull Ups 20 KB Swings 24kg/53#

WOD Four rounds for time Run/row 400m 50 air squats Reminder, there is no evening class today. See everyone Friday.

WOD Tabata Body Weight Deadlifts Ring Dips

WOD “Freddy’s Revenge” 5 Rounds for time 5 Overhead anyhow 185# 10 Burpees You can use any method to get the bar overhead, press, push press, or push jerk.

WOD For time 21-18-15-12-9 Sumo Deadlift Highpull 115# Knees to Elbows