Monday – WOD

February 28, 2010

“War Frank”

Three rounds for time of:

25 muscle-ups
100 squats
35 glute-ham sit-ups

Post time to comments.


Sunday – Rest Day

February 27, 2010

Post whatever you would like to comments. Except you, Scott.

Jenna comfortably watches over the suffering.


Saturday – WOD

February 26, 2010

25-50-75 reps for time of:

Squats
Push-ups
Pull-ups
Sit-ups

Post time to comments. Compare to 103109.

Megs T. works the sled.


Friday – WOD

February 25, 2010

Overhead squat, 1-1-1-1-1
Front squat, 1-1-1-1-1
Back squat, 1-1-1-1-1

Increase load on each of the fifteen sets.

Post loads to comments.

No, baby, leave the boots on...


Thursday – WOD

February 24, 2010

Five rounds for reps of:

1:00 wall ball shots, 20 lbs. to 10′
1:00 rope climb ascents
400m run

Start each round exactly six minutes apart; thus, your rest period is determined by your 400m run time.

Post reps for wall ball shots and reps for rope climbs to comments.

Marc gets acquainted with the back squat.


Wednesday – Make-up/Skill/Rest Day

February 23, 2010

Post work and results to appropriate day’s comments.

Chad locks out a PR deadlift of 440.


Tuesday – WOD

February 22, 2010

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the the rep to count.

Post total to comments. Compare to 121209.

Jordan storms through "Linda".