RMSDF

Buy in will be a team workout.
WOD
Front Squat 3,3,3,3,3

Turkey Burn

Buy in
5 reps each = 1 round

squat. pull up. push up. sit up. dip, back extensions

Winner picks which exercise their team starts or ends with

WOD

team workout only one member can work at a time. most total reps wins.

burpee/box jump - push press  - deadlift 95/185 - knees to elbows 

5 min rds

     

Happy Thanksgiving everyone!

Don't miss the Turkey Burn class Friday morning 9am CF 10am KM.

11.25.09

Get ready to work tonight!

I'm back from CrossFit BC and Krav Maga BC. It rained everyday in Vancouver, so it's nice to be back in sunny Colorado. Thanks Troy and Giza for the hospitality.

Buy in: Team Row

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

John Whitman Krav Maga Alliance President left & Troy Straight Evoulution BC Krav Maga & CrossFit BC

check out those handle bars, all to raise money for prostate cancer.

11.17.09

Buy In: CF warm up

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

11.16.09

WOD:

5 rds for time

15 reps Push Press 95/65

15 L-Pull Ups (Scale with l-Sits)

11.14.09

BENCH MARK SATURDAY"S

FRAN 21-15-9 Thrusters & Pull ups

11.13.09

WOD: 150 Med Ball Cleans for time

11.12.09

BUY IN: Double Under practice

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups