Main CFOC WOD

Sunday, 5/31/09

Rest Day

4 PM Class is on

Saturday, 5/30/09

3 Rounds of:

400m Run

21 Deadlifts #135

12 Handstand Pushups (ok to sub db shoulder press if unable to do a HSPU)

NO 7 A.M. CLASS.  ONLY 8:15.

Friday, 5/29/09

Five rounds for time of:

15 Situps

12 Box Jumps

9 Burpees

Thursday, 5/28/09

Group Skill work on the 9 basic movements plus thrusters.

THEN

Thruster 1-1-1-1-1-1-1 reps

Come from the rack for each rep with the load set in the front squat position.  Then, execute the thruster movement so that you lockout overhead.  (The ears must be visible from the side for the rep to count.)

Post loads to comments.

Wednesday, 5/27/09

Rest Day/Make Up for missed workouts

Tuesday, 5/26/09

"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.

Monday, 5/25/09

Team Round Robin Memorial Day Fundraiser

Rowing

Pullups

Burpees

Wall Balls

Situps

The entire workout is set up so that all abilities will be able to perform the movements with their team.  Details of the workout will be explained prior to starting the event.

Sunday, 5/24/09

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Saturday, 5/23/09

Rest Day

Friday, 5/22/09

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups