WOD Using your 5 x 5 calculation sheet: Deadlift 5-5-5-5-5

Pedro gettin' some!

Warm-Up
2 min Sit-Up Challenge
1 min Push-Up Challenge

WOD

Using your 5 x 5 calculation sheet:
Deadlift 5-5-5-5-5


Optional Metcon

for time:

5 rounds of
21 double unders (50 singles)
15 kb swings (24/16kg)
9 knees to elbows

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11-02-09 Monday "The Badger" 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 3 Rounds for time

photo courtesy of CrossFit.com

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA
who was killed in Iraq 11 December 2007.

11-02-09 Monday

Warm-Up
Double Under Month
Jump Rope Skill Practice
5 mins

WOD

Hero Workout

"The Badger"
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
3 Rounds for time

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11-01-09 Sunday Rest Day Family Day Dog Day

My better half. Hey you look hot honey!

11-01-09 Sunday

Rest Day Family Day Dog Day



Mud Run Registration Begins Today! No backing out now.

10-31-09 Saturday "Happy Halloween!"

10-31-09 Saturday "Happy Halloween!"

CrossFit and Army PT will be outside the box today.

8:30am Cassen park on the west side of the Granada Bridge.

Meet at bait shop for CrossFit Boot Camp.

There will be no CrossFit in the box today.

Happy Halloween!

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WOD 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee Pull-Up for time Using 50-60% of your 1RM or 5RM

Body Balance Sports Stretching Tuesdays 6:45pm

10-30-09 Friday

Warm-Up
Jump Rope Skill Practice
5 min


WOD

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee
Pull-Up
for time
Using 50-60% of your 1RM or 5RM

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10-29-09 Thursday WOD Using your 5 x5 Calculation Sheet: Push-Press 5-5-5-5-5 Hang Clean 5-5-5-5-5

Ready...Set...Row!
Come on Papa, Mama wants some new rowers! ;-)

10-29-09 Thursday

Warm-Up
Jope Rope Skill Practice
5 min


WOD
Using your 5 x5 Calculation Sheet:
Push-Press 5-5-5-5-5
Hang Clean 5-5-5-5-5

Optional Mini-Metcon
CrossFit Poker
5 Card Stud

Best Hand Wins
Winner Each Session Enters Drawing for the New "Black" T-Shirt!
Drawing will be held at the end of today.

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Wednesday 10-28-09 WOD Run 200m 50 Sit-Ups Run 200m 50 Back Extensions Run 200m 50 Push-Ups Run 200m 50 Ball Slams for time

My oh my...that looks like some "real" CrossFit.

As opposed to "fake" CrossFit ;-) ROFL

Wednesday 10-28-09
Warm-Up
Jump Rope Skill Practice
5 min

WOD
Run 200m
50 Sit-Ups
Run 200m
50 Back Extensions
Run 200m
50 Push-Ups
Run 200m
50 Ball Slams
for time.

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