For time
1000 Row
10     Thruster
10     Pull up
10     Push up
800   Row
8       Thruster
8       Pull up
8       Push up
600   Row
6       Thruster
6       Pull up
6       Push up
400   Row
4       Thruster
4       Pull up
4       Push up
200   Row
2      Thruster
2      Pull up
2      Push up

4 rds for time
400 run
50 squat
(sorry Chris rowing WOD is tomorrow)

CrossFit Total
1-1-1 Backsquat
1-1-1 Press
1-1-1 Deadlift

Max lift's added together.

Rest Day

For time
10 Cleans Run 200m
9 Cleans Run 200m
Continue until
1 Clean Run 200m

Cindy
AMRAP in 20 Min
5 Pull ups
10 Push ups
15 Squat

Tuesday, November 10, 2009

Clean & Jerk

1-1-1-1-1-1-1

Fran
21-15-9
Thrusters #95/#65
Pull ups (rings)

Sunday, November 8, 2009

Row 5km for time.

Saturday, November 7, 2009

 REST DAY!!!

AMRAP in 25min
200m row
10 KB swings
10 Push Press 115#

For time:
5 Rds
200m run
30 Wall ball
30 Box jump

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

REST DAY

When you work out, you damage your muscles.

Rest gives your body time to repair itself, to make yourself stronger, faster and better.

Without proper rest you will quickly plateau in your workouts and no longer see improvements.
More is not always better.


TAKE YOUR REST! We push 3 on 1 off for a reason. Enjoy your time off, you may not be running from danger but I bet the fellow in picture took some rest once he got away.


(picture from http://www.robbwolf.com/ )

For time

1 Pull up
50m sprint
20 Sledge hammer strikes (15#)

2 Pull up
50m sprint
19 Sledge hammer strikes (15#)

3 Pull up
50m sprint
18 Sledge hammer strikes (15#)

Continue till

10 Pull up
50m sprint
10 Sledge hammer strikes (15#)

Nancy

5 rds
400m run
15 Overhead squats 95#