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400 meter run
x 10 rounds
Complete 1, 400 meter run every 2:30 seconds for 10 rounds. Record your times for each round. Your final score is the average of all 10 rounds.
Find average by adding all 10 rounds up and dividing the total by 10. Post times and comments below in the comment section. Compare times to September times.
Picture of the day: A few firefighters working hard in the yard with tire stacking drills.
30 Kettle bell swings
40 pushups
50 squats
Run 400 meters
x 3 Rounds for time
Picture of the Day: 2008's Extreme Fitness Challenge Winner!
25 Jumping Jacks
25 8 Count-Body builders
25 mt. Climbers
25 Pushups
25 kickouts
400 meter run
x 3 separate rounds (timed individually- must increase in speed ending with 3rd, fastest time)
Picture of the Day: Here's Malory druing a WOD this summer at Harada Park.
20 burpees
30 pushups
40 situps
50 squats
x 5 rounds for time
This workout is a variation of Angie. A good subsititue for pullups is burpees but I find that pullups are easier to do than burpees so I will cut the amount in half...
"Angie"
50 burpees
100 pushups
100 situps
100 squats
Complete 1 round for time
Picture of the Day: UCR's Strength and Condition coach, Josh Everett, competing in this years CrossFit Games. Josh is also the coach who leads us in "the Patch" workouts at UCR. Awesome athlete!