Main CFOC Workout of the Day

Sunday, 2/1/09

Rest Day

Saturday, 1/31/09

"JT"

21-15-9 rep rounds of:

Handstand Pushups

Ring Dips

Pushups

Friday, 1/30/09

3 Rounds of:

400m Run

21 Burpees

12 Pullups

Thursday, 1/29/09

5-5-5-5-5

Snatch

For traveling CrossFitters:

Broomstick Mile

25 Squats, 25 Front Squats, 25 Overhead Squats

400m Run

25 Shoulder Press, 25 Push Press, 25 Push Jerk

400m Run

50 Hang cleans

400m Run

50 Snatches

400m Run

Wednesday, 1/28/09

Rest Day

Tuesday, 1/27/09

5 Rounds of:

100 double unders (sub is 300 single unders)

300m Row

For traveling CrossFitters:

Practice Handstands for 10 minutes

150 Burpees for time.

Monday, 1/26/09

5-5-5-5-5

Deadlift

For traveling CrossFitters with no access to a bar for deadlifts: 

5 Rounds of:

400m Run

30 Jumping Lunges

30 Jumping Squats

Sunday, 1/24/09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments. (If you're traveling this week, find a pullup bar and do this workout!)

Saturday, 1/23/09

NO 7 A.M. CLASS, COME TO 8:15.

WOD-

4 x 800m runs with 4 min rest between runs

Friday, 1/23/09

5-5-5-5-5

Back Squat