Time to sign up for February on-ramp which will only be offered in the evening this month on M-W-F 6:30 PM
WOD
Back Squat 1-1-1-1-1-1-1
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January 29, 2012
January 26, 2012
Friday 20120127
WOD
10 rounds for time of:
10 Push-ups
15 Sit-up (abmat)s
20 Air Squats
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January 25, 2012
Thursday 20120126
WOD
Crossfit Total II
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
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January 24, 2012
Wednesday 20120125
WOD
5 rounds for time of:
400 m Run
7 Thrusters 135 lbs
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January 23, 2012
Tuesday 20120124
WOD
For time:
15 Deadlifts 225 lbs
50 Pull-ups
12 Deadlifts 225 lbs
40 Pull-ups
9 Deadlifts 225 lbs
30 Pull-ups
6 Deadlifts 225 lbs
20 Pull-ups
3 Deadlifts 225 lbs
10 Pull-ups
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January 22, 2012
Monday 20120123
WOD
3 rounds for time of:
50 Double Unders
50 Back Extensions
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January 20, 2012
Saturday 20120121
WOD
For time
100x Walking lunge steps
75x Jumping jacks
50x Squat jumps
25x Pull-ups
50x push-ups
75x sit-ups
100x Squats
January 19, 2012
Friday 20120120
WOD
3 rounds for time of:
10 Clean and Jerks 135 lbs
30 GHD Sit-ups
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January 18, 2012
Thursday 20120119
WOD
For Time:
100 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach.
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