WOD 10/21/09

21-15-9

OH lunges

Ball Cleans

Ring Dips

Pistols

Then.....500M row for time!

WOD 10/21/09

Welcome back Thurk and Nichole! Nichole just received her CrossFit Nutrition Certification in Bozeman, MT.  

(Thurk looks a little nervous to be back)

WOD 10/20/09

TABATA style

20 seconds of work and 10 seconds of rest...for 4 minutes at each station

Pull-ups

Push-ups

Sit-ups

KB swings

WOD 10/19/09

5 Rounds for Time: 

15 Back extensions

15 Ring push-ups

15 OH squats

15 Double unders

WOD 10/17/09

For Time: 

50 Squats

100 M Run

40 Sit ups

100 M Run

30 Burpees

100 M Run

20 Ball Cleans

100 M Run

10 Clapping Push-ups

WOD 10/16/09

Fight Gone Bad!

Three rounds of one minute at each station:

Row

Wall Ball

Sumo Deadlift High-Pull

Box Jumps

Push Press

WOD 10/14/09

WOD

"Nichole" (light)

AMRAP in 15 minutes

Max Rep Pull-ups

400m Run

......Then Tabata Bottom to Bottom Squats