Month: December 2009

Bells Will Be Ringing

  WOD 12/9/09   As Many Rounds As Possible in 10 minutes of: 15 Thrusters (30# dumbbells for men/20# for women) 15 Sit-Ups   Rember to scale weight accordingly. Post number of rounds completed to comments.

WOD 12/7/09

   5 Rounds of: 10 Push-UPs 20 Box Jumps 30 Flutter Kicks (each leg) 40 Squats Rest 60 seconds   Keep track of your time for each round. Don’t let the last round be your slowest! Post time to comments.

WOD 12/3/09

Tabata Mash-up Burpees Push-Ups   Tabata is an interval protocol which has 20 seconds of work followed by 10 seconds of rest repeated for 8 intervals for a total of 4 minutes. With this workout you will be completing two tabata intervals (8 minutes total) alternating each work cycle between burpees and push-ups. You will …

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Workout Of The Day

I’ve had some requests to start posting workouts for people who are ready to start CrossFit even though the gym won’t be open until 2010. From now on I’ll post a workout every couple of days that can be performed almost anywhere with minimal equipment. Use your backyard, go to a park, or a high …

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