Friday Jan 01, 2010
WU
1/2 mile
Fast Legs Joint Mobility
WOD
Deadlift 1- 7-1-14-1-21 reps
275-200- 255-175- 225-155
Bench Press 1-7-1-14-1-21 reps
200 - 155- 175- 135 - 155 - 135

Thursday 12-31-09

Warm Up
The Burgener Warm Up
3 rounds, increase the weight each round
PVC, Bar, Weighted

WOD
15 Wall Balls
200 meter row
10 Pushups
6 rounds
Do these rounds to make these rounds easier

I will see you after the ball drops.

Wed 12-30-09

photo from the wall of CFHQ

Tuesday 12-29-09
WU
Run 1 mile
50 Sit Ups
WOD
5 rounds
10 Pull-ups
25 Thrusters, 45lbs
Row 400m

Classic
Monday 12 -28- 09

Warm up
5 sets of 5
PVC Overhead Squat
Knee to Elbows
Run 1/2 mile
WOD
7 Rounds For time of:
12 Back Squat Walking Lunges - 45lbs
12 American Swings - 45lbs

Saturday Dec 26, 2009

Hamster Wheel – from a female perspective
By Erin Carter BS CrossFit Level 1 Coach

Let me just take this time to say, I am Guilty - 100 % to the core guilty. Guilty of believing I could work off bad nutrition, guilty of doing hours of cardio, of being frightened of everything I put into my mouth,...

Friday Dec 25, 2009

Thursday Dec 24, 2009