Friday 7-31-09
Posted in workout of the day on July 31st, 2009 by davedangelofor time
5 K run
Thursday 7-30-09
Posted in workout of the day on July 30th, 2009 by davedangelo4 rds for time
25 push presses
25 squats
25 situps
100 jump ropes
Wednesday 7-29-09
Posted in workout of the day on July 29th, 2009 by davedangelo
- Image by Southern CrossFit via Flickr
Katie’s Barbell/ Box Jump
partner #1 as many reps deadlift, power clean, front squat, push press
partner #2 20 box jumps
complete as many reps in 30 min. or stop when you hit 100 reps of the deadlift powerclean front squat push press
or
Kelly
5 rds for time
400m run
30 wallball
30 box jumps
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Tuesday 7-28-09
Posted in workout of the day on July 28th, 2009 by davedangelofor time
30 20 10
box jumps pushups
push press situps
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Sunday 7-26-09
Posted in workout of the day on July 26th, 2009 by davedangeloPartner training
For time
one works while the other runs 200m then switch
the clock continues to all exercise is complete
100 reps of each
pushups, situps, squats, sumo deadlift high pull
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Friday 7-24-09
Posted in workout of the day on July 24th, 2009 by davedangeloBenchmark Day
Choose a benchmark or do a newbie wod
Thursday 7-23-09 Happy B Day Marcela
Posted in workout of the day on July 23rd, 2009 by davedangeloIn honor of Marcela’s birthday we will do
Respect Your Elders
100 reps minus your age
for time
air squats walking lunges kb swings(no kb. use a dumbbell) situps pushups wallballs (or thrusters) burpees double unders (or 3x singles)
Wednesday 7-22-09
Posted in workout of the day on July 22nd, 2009 by davedangeloFor time
run 400m
25 burpees
25 jumping pullupd
run 400m
25 situps
25 squats
run 400m 