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Here is a CrossPit WOD that we did at the gym today.
3 rounds:
Row 500m
25 Ring Pushups
Hard Fast Punches, 2 min
1 min rest between rounds.
For your punches, have someone hold pads and shout out punch combos if possible. If you can't find a training partner, you can use a heavy bag or a speed bag. Or you can just shadow box for 2 minutes.
Have Fun!
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
"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.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
This Week's Schedule:
There will be regularly scheduled sessions on Thursday, Friday, & Saturday. If you whish to attend a session and you have not already done so, please contact Chris @ (760) 902-0692
Today everyone should just enjoy!
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Russian KettleBell Challenge June 2007
However, if you feel like doing a WOD, try this one:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Run or Row 5K
Post time to comments.
Mynda and Adina completed "Grace" earlier this week. Check out these great shots of the clean and jerk!
