Main CFOC Workout of the Day

Saturday, 11/1/08

Follow the main site wod at CrossFit.com

Friday, 10/31/08

Row 1000m for time

then do:

10-10-10-10-10

Bench Press (for load, not for time. Rest between sets.  Go heavy!)

then,

Run 800m for time

Thursday, 10/30/08

Follow the Main Site WOD.  www.CrossFit.com

Wednesday, 10/29/08

1-1-1-1-1-1-1

Deadlift

(Warm up hard with multiple sets of 5 to 10 rep deadlifts at light to moderate loads, then start the WOD above at your max load.)

TUESDAY, 10/28/08

Happy Birthday, Lani!

WOD:

3 rounds of:

1000m Row

30 Hang Power Cleans

30 Jumping Lunges

Monday, 10/27/08

For time:

400m Run

75 Wall Ball Shots

400m Run

75 Wall Ball Shots

400m Run

Sunday, 10/26/08

50 Clean and Jerks for time

(If you have access to a 135# barbell, use it.  Otherwise, find any odd object you can to clean and jerk - 40# bag of dog food, salt for water treatment tank, bag of potting soil, a pumpkin, a suitcase, a small child, etc.)

Post times and object lifted to comments!

Saturday, 10/25/08

Traveling CrossFitters:  50 air squats x 5. Rest equal amounts as it took to do each 50.

WOD:

"Nancy"

5 Rounds of:

400m Run

Max Pullups (max reps end when you fall off the bar, or can’t complete another rep – then start next round)

Score = total number of pullups completed in all 5 rounds

Friday, 10/24/08

Travelling CrossFitters WOD: 

5 Rounds of max rep pushups (rest 2 min between rounds)

"Buy in" by showing up.  Train hard with an awesome attitude and a lot of intensity.  "Cash out" with satisfaction knowing you did your best. 

See you in class!

Wednesday, 10/22/08

Colleen & Jerk

12 minutes of:

1 Dumbbell Clean

3 Dumbbell Jerks (split or push)

Post number of rounds to comments.

Compare to 2/14/08