Tuesday the 27th of January, 2009
Rest Day.
Play a sport or learn a new skill.
Monday the 26th of January, 2009
“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.
Post time for each of five rounds to comments.
For the few of us that did “Barbara” yesterday…
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Saturday the 24th of January, 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.
Friday the 23rd of January, 2009
Rest Day
For those of you that did not get your WOD in today, we will do yesterdays.
Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE
Thursday the 22nd of January, 2009
Warm Up
100 double under jump rope
10 squats
10 push ups
5 kip ups
5 ring dips
10 squat jumps
10 chest clap push ups
10 sit ups
2 sampsons per side
10 ball slams
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.