Friday 6/27/2008 0
Jun30
Warm-up: dynamic/3 rounds of: shoulder triplet-10 squats-10 push-ups-
10 sit-ups-10 supermans-5 jumping pull-ups
10 sit-ups-10 supermans-5 jumping pull-ups
WOD: Cleans
Archive June 2008
Thursday 6/26/2008 0
Jun30
Warm-up: dynamic/3 rounds of: shoulder triplet-10 sit-ups-10 supermans-
10 walking lunges-10 swings
10 walking lunges-10 swings
WOD: complete as many rounds as you can in 10 min. of:
50 jumprope
10 front squats
Extra Credit
John 65lbs 8 rounds
Alex 65lbs 10 rounds
Eric 75lbs 9 rounds
Joey 75lbs 9 rounds
Mindy 25lbs 7 rounds
Jen 25lbs 7 rounds
Georgie 25lbs 10 rounds
Caitlin 25lbs 11 rounds
Wednesday 6/25/2008 0
Jun30
Warm-up: dynamic/3 rounds of shoulder triplet-10 pvc overhead squats-
10 supermans-10 mountain climbers
10 supermans-10 mountain climbers
WOD: 21-15-9 reps of:
push-press
knees to elbows
Annie 45lbs 8:05
John 75lbs 4:08
Alex 65lbs 4:57
Eric 75lbs 3:06
Joey 75lbs 3:20
Mindy 45lbs 7:08
Caitlin 45lbs 3:41
Mark 45lbs 4:41
Jen 45lbs 7:05
Dave 45lbs 6:06
Georgie 45lbs 5:23
Nikki 25lbs 6:15
Jeremy 65lbs 4:52
Tuesday 6/24/2008 0
Jun26
The Warm-up: Dynamic/3 rounds of: shoulder triplet-10 squats-
10 sit-ups-10 supermans-
50 jump rope
10 sit-ups-10 supermans-
50 jump rope
The WOD: 10 rounds of:
1 deadlift
12 push-ups
1 deadlift
12 push-ups
Annie 95lbs 6:31
John 5×135lbs/5×145lbs 7:50
Lauren 95lbs 8:56
Eric 140lbs 6:51(sub cleans for deads)
Caitlin 95lbs 6:55
Joey 145lbs 5:03
Mindy 95lbs 7:16
Mark 105lbs 14:40
Jen 95lbs 15:20
Nikki 95lbs 7:37
Joan 90lbs 8:15
Georgie 95lbs 10:00
Duffy 145lbs 9:12
Monday 6/23/2008 0
Jun26
Congratulations to Eric L. on his CrossFit Level 1 certification this past weekend!
Warm-up: dynamic/3 rounds of shoulder triplet-50 jump rope-10 sit-ups-10 supermans-
10 pvc overhead squats
The WOD: 5 rounds of:
20 db hang snatch(10 per side)
15 swings
10 push-ups
5 mountain climbers
Warm-up: dynamic/3 rounds of shoulder triplet-50 jump rope-10 sit-ups-10 supermans-
10 pvc overhead squats
The WOD: 5 rounds of:
20 db hang snatch(10 per side)
15 swings
10 push-ups
5 mountain climbers
Annie 15/26.5 19:45
John 20/35 16:36
Caitlin 15/20 12:36
Alex 20/44 11:30
Mike 15/26.5 19:07
Duffy 15/35 19:37
Joey 15/44 17:24(3rounds)
John 20/35 16:36
Caitlin 15/20 12:36
Alex 20/44 11:30
Mike 15/26.5 19:07
Duffy 15/35 19:37
Joey 15/44 17:24(3rounds)
Congratulations to John on his first muscle-up (2nd attempt ever)
