August « 2008 « CrossFit Central CT

Wednesday 8/13/2008 0

Aug13

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

WOD: 5 rounds of:
10 deadlift
20 dumbbell push press

These newbies gots made skills…work

DL/PP
Annie 85/20 11:25
Eric 185/25 NFT
Caitlin 85/20 5:49
Jess skill work
Joey 185/25 NFT
Alex 155/25 6:00
Mindy 85/20 8:34
Rox 50/10 10:27
Fabio skill work
Mike 85/20 10:00
Joan 65/15 7:26
Duffy 155/25 6:33
Georgie 85/20 9:04

Tuesday 8/12/2008 0

Aug12

warm-up: dynamic/3 rounds of: shoulder triplet-10 push-ups-10 burpees-10 mountain climbers-10 pvc push press

skill work: hang power snatch 20 reps at 15-30lbs

WOD: 5 rounds 21-18-15-12-9 reps of:

kettlebell swings
squat
knees to elbows

Welcome James

Welcome Michelle

Annie 26.5lbs 15:00
John 35lbs 9:45
Fabio 26.5lbs 12:14
Mindy 26.5lbs 10:06
Jess 18lbs 12:25
Alex 35lbs NFT
Mike 26.5lbs 13:47
Lauren 26.5lbs 13:02
Joan 26.5lbs 10:25
Georgie 26.5lbs 10:27
Nikki 20lbs 12:15

Monday 8/11/2008 0

Aug11

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

WOD:
Row 500m
20 pull-ups
20 dumbbell spit jerks
15 pull-ups
15 dumbbell spit jerks
10 pull-ups
10 dumbbell spit jerks
5 pull-ups
5 dumbbell spit jerks
Row 500m

Eric was overheard saying:
Old man, I’m gonna come at you like a spider monkey!

Welcome Fabio the “Rowing Machine”

Annie 15lb db’s 16:35
Eric 30lb db’s 11:44
John 20lb db’s 12:13
Fabio 20lb db’s 16:09
Jess 10lb db’s 15:00(full rows 1/2 split jerks & pull=ups)
Mindy 15lb db’s 13:40
Caitlin 15lb db’s 13:50
Rox skill work
Joey 30lb db’s 11:44
Jen 15lb db’s 18:06
Duffy 25lb db’s 13:52
Joan 15lb db’s 13:55