Main CFOC Workout of the Day

Tuesday, 3/31/09

For Time:

1000m Row

Followed Immediately by:
95 pound Overhead squat, 21 reps
30 Knees to Elbows
95 pound Overhead squat, 15 reps
20 Knees to Elbows
95 pound Overhead squat, 9 reps
10 Knees to Elbows

Post time to comments

Monday, 3/30/09

"Helen"

3 Rounds of:

400m Run

21 Kettlebell Swings 24kg kettlebell

12 Pullups

Sunday, 3/29/09

Rest Day

Saturday, 3/28/09

CrossFit Total Finals - 7:00 a.m.

TBD - 8:15 a.m.

Friday, 3/27/09

CrossFit Total

1-1-1

Back Squat

1-1-1

Shoulder Press

1-1-1

Deadlift

Thursday, 3/26/09

3 x 800m Runs

Rest 4 mins between efforts

(Looks like it might rain tomorrow, so bring clothes to stay dry!)

Wednesday, 3/25/09

3-3-3-3-3

Overhead Squat

Tuesday, 3/24/09

Rest Day/Make-Up Day

Monday, 3/23/09

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Sunday, 3/22/09

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.