CrossFit For Life

WE WILL BE CLOSED MONDAY MORNING 2/2/09

MONDAY AFTERNOON SESSION AS USUAL

WOD - SATURDAY - 7:00-9:00 AM

"FILTHY 50"

Perform 50 reps of the following exercises for time

Box Jump - Jumping Pull-Up

Knees to Elbows - Push Press (45 lbs)

Back Extensions - Wall Ball

Double Unders - Burpees

Walking Lunges - KB Swings

WOD - FRIDAY

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

WOD - THURSDAY

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

WOD - WEDNESDAY

Thruster 1-1-1-1-1-1-1 reps

WOD - TUESDAY

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WE WILL CLOSE THIS AM AT 7:00 OR BEFORE. GET THERE EARLY!!!

WOD - MONDAY

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

SUNDAY - REST DAY - GYM CLOSED

WOD - SATURDAY 7:00-9:00 AM

"FIGHT GONE BAD"

WOD - FRIDAY

A little "EDT"

 A. Deadlift x 5

     Push Press x 5

 B. Thruster x 5

    Knees to Elbows x 5  

Perform as many sets as possible in 15 minuets. Record the number of sets. The weight should be your 10 RM of each lift. Rest 5 minuets between A & B.

 

WOD - THURSDAY

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees