More...
« August 2008 | Main | October 2008 »
KB Cleans
10,5,5,3,3,1,1,1
work up to your 1 rep max
Run 400m
50 sit ups
50 good mornings
4rds for time
Come on in and we'll introduce you
open gym in Castle Rock 10am-12
pick are WOD you missed from the site or crossfit.com
You'll find out when you get here!
10 push ups
5 pull ups
10 push press
5 deadlifts ( Heavy!)
10 burpees
9rds for time
10 push ups 50yrd sprint 10 jumps with knees to chest
10 rounds for time!
KB Swings 30 sec
KB sumo high pulls 30 sec
KB Windmills L side 30 sec R side 30 sec
KB Thrusters 30 sec
abs or rest 60 sec
repeat 5 rds
1 mile run
50 abs your pick
2 min front bridge
2 min back bridge
Open Gym
Pick a workout you missed from the blog or
10 swings, 10 KB lunges each leg, 10 KB windmills, 10 butterfly situps, 10 med ball slams & 10 grasshoppers each side