21 August 09
Friday
Warm-up
3 rounds 10-15 reps
Overhead squat
Pullups
Pushups
Situps
Back extension
Last Day of "Girls Gone Wild"
For Time:
5 Round
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Finish with 10 minutes of stretching.
skip to main |
skip to sidebar
Labels
Blog Archive
-
▼
2009
(282)
-
▼
August
(23)
- 01 September 09TuesdayShoulder Press1x5 @ 40%1x5 @...
- 31 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- 28 August 09FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 ...
- 27 August 09ThursdayBench Press1x5 @ 40%1x5 @ 50%1...
- 26 August 09WednesdayFour Seagulls sitting on a pi...
- 25 August 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50...
- 24 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- Just a quick note for the weekend. From the comme...
- 21 August 09FridayWarm-up3 rounds 10-15 repsOverhe...
- 20 August 09ThursdayDay Four3 OptionsRow 2K for ti...
- 19 August 09WednesdayWarm-up3 rounds of 10-15 reps...
- 18 August 09TuesdayWarm up3 rounds of 10-15 repsPu...
- 17 August 09MondayWarm-up3 roundsSamson Stretch 30...
- 14 August 09FridayBack Squat1 x 5 40%1 x 5 50%1 x ...
- 13 August 09ThursdayWarm-upDot DrillOlympic Liftin...
- 12 August 09WednesdayPower Clean1 x 5 40%1 x 5 50%...
- 11 August 09TuesdayWarm-up3 rounds of 10 to 15 rep...
- 10 Aug 09MondayWarm-up3 rounds of 10 to 15 repsPul...
- 07 Aug 09FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 @ 6...
- 06 Aug 09ThursdayPower Clean1x5 @ 40%1x5 @ 50%1x3 ...
- Wednesday05 August 09Bench Press1x5 @ 40%1x5 @ 50%...
- 04 Aug 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50%1x...
- 03 Aug 09MondayWarm-up3 rounds 10-15 repsPullupsPu...
-
▼
August
(23)
5 comments:
What?! No Nasty Girls? No Eva??? A little Elizabeth? We can't go out like that!!!!
Thank you for not giving us Eva it only took me 63min and some to do and that was not RX'd.
Kate
WOD: 24:30 MP
MP -
I think I took you. Finally.
23:54 - in Vibram 5 Fingers (this is to counter your claim that you were actually carrying one of your kids on your back like a family of koalas and that is why I beat you!)
As far as Grant goes, I think 2LTs should not be encouraged with WOD's that strategically take advantage of their light body weight and extra sprinting muscles in their legs!!! I HAD HELEN IN THE BOAT AND WAS ROWING BACK WHEN GRANT CAME, SANK MY SHIP, SHIT ON MY HEAD, AND TOOK HELEN BACK TO TROY!!!!
Awww well...I guess that is why Crossfit is so addictive.
Any one see my cup of kool aid?
Good week Mike...are you going to do test weeks every four weeks or every eight or not really part of plan???
Since Friday was so much lower body sat morning WOD was 5rds
5 Manmakers/10 DB Cleans/15 DB Push press and 20 KB swings...i gave people weight of choice to see how they would pick. Everyone did awesome today!!! Love the Sat. Crew.
I DID NOT miss this NC heat!!!
Kate
Post a Comment