RMSDF

11.11.09

Buy in:

25 KB windmills L&R sides

WOD: RUN 5K or ROW 6K or something worse :)

 

Sometimes picking up the ball is the hardest part.

 

 

11.10.09

Buy In:

CF warm up

WOD: Chipper

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

 

11.9.09

BUY IN:  PVC Snatch work

WOD: Complete as many rounds in 20 minutes as possible

power snatch 15 reps

10 push ups

 
Sarah works on handstands and Matt works an assisted ring dip

11.7.09

Bench Mark Saturday's

JT

21-15-9

Handstand push-ups

ring dips

push ups

For time

11.6.09

Every Minute on the Minute

Pull ups

1 rep the first min, 2 the second min, 3 the third, continuing as long as you are able

11.5.09

Buy In:

CF Warm up

Skills: Pull ups & Dips/Ring dips

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Cash out: write you scores in you journals!!!

11.4.09

It always looks so much easier on the white board!

Buy: MT CF warm up

WOD

Five rounds for time of:
95/45 pound squat clean, 3 reps
95/45 pound Overhead squat, 15 reps
Run 400 meters

Cash out: 20 L&R side KB windmills

10.3.09

Buy In: Wall squats, front bridge, sit ups, jumping jacks & push ups

WOD: For time   

50,40,30,20 & 10

Double unders or jumps w/knees to chest & sit ups

10.02.09

Buy in: CF warm up

WOD

25 Push ups

25 Sit ups

25 Squats

50 Push ups

50 Sit ups

50 Squats

75 Push ups

75 Sit ups

75 Squats

Cash out: A game of Dice will decide

 

Saturday 10.31.09

CF warm up

Benchmark Saturday

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats