Archive August 2008

Tuesday 8/19/2008 0

Aug19
warm-up: dynamic/ 3 rounds of: shoulder triplet-30 jumprope-10 pull-ups-10 mountain climbers-10 kettlebell swings

skill work: split jerk

WOD: 21-15-9 reps of

sumo deadlift high pull
sit-ups
lunges


Annie 35lbs
Caitlin 35lbs
John 65lbs
Fabio 65lbs
Jess 25lbs
Joan 25lbs
Georgie 35lbs
Duffy 65lbs

Black Sheepdog of the family doing the CF main site WOD from Sunday(scaled)
three rounds, 15-12 and 9 reps, for time of:
95lb thrusters
muscle-ups





Eric 19:00
Joey 18:19

Monday 8/18/2008 0

Aug18
warm-up: dynamic/3 rounds of: shoulder triplet-sampson stretch-10 pull-ups-10 sit-ups-10 supermans

skill work: thrusters

WOD: 5 rounds of:
100 jumprope
30 squats
15 push-ups



Annie 11:44
Jess 15:20
Caitlin 12:35
John 9:53
Eric 8:37
Joey 8:39
Jen 25:01
Michelle 50/20/5(scaled-NFT)
Joan 14:25
Mark 21:00
Mike 14:24

Saturday 8/16/2008 0

Aug16
warm-up: dynamic/3 rounds of: shoulder triplet-10 push-ups-10squats-10 pull-ups-10 sit-ups-10 supermans-sampson stretch

WOD: 5 rounds for time of:
row 250m
20 slamball
10 burpees
sandbag carry
row 250m

Jess 25lb bag 24:15
Duffy 50lb bag 14:50

Friday 8/15/2008 0

Aug15
warm-up: dynamic/3 rounds of: shoulder triplet-10 pvc overhead squats-10 pull-ups-10 mountain climbers-10 push-ups-10 sit-ups-10 supermans

WOD: 5 rounds for time of:
10 Turkish get-ups
10 one arm kettlebell swings left
10 one arm kettlebell swings right

We gotta get some chairs in this joint.

Annie 10/18 18:32
Caitlin 9/18 11:42
Jess 9/18 NFT
John 10/26.5 NFT
Joey 18/26.5 22:13
Joan 9/18 13:50
Alex 18/26.5 14:19
Georgie 9/18 15:22
Rox 5/18 NFT
James skill work
Michelle skill work
Mike skill work

Thursday 8/14/2008 0

Aug14
warm-up: dynamic/ 3 rounds of row 500m & shoulder triplet

WOD: skill work







Reprogram Your Genes for Effortless Weight Loss

CrossFit Central CT is powered by WordPress and FREEmium Theme.
developed by Dariusz Siedlecki and brought to you by FreebiesDock.com