Thursday 7/9/09
Workout of the Day:
"Jeremy"
21-15-9:
Overhead Squats (95 Lb/ 65 Lb)
Burpees
For Time!
Warmup of the Day: 2x: Ladder Drills - 10 Thrusters - 2 Backward Shoulder Rolls - 10 Handstand Pushups - 10 Pullups - 25 Singles
Tabata of the Day: Air Squats
Set of the Day: Row 10x100
Challenge of the Day: Prone Cobra Hold
Movement of the Day: Overhead Squat
Quote of the Day: “Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain
Sign Up Today in the Box, at the RAC or online by clicking HERE
CrossFit Kids
Buy-In:
Practice kips and swings on a bar
Workout of the Day:
15 Squat Muscle ups
25 Box Jumps, 12-15"
Cash-Out:
5 minutes practice squat form.
CrossFit Game:
CrossFit Dodgeball
WOD PX'd 6:48
Beat my last time by almost 4:00 min. Thanks Chris for working out with me. For some reason the nooners have fallin off the ban wagon and left me all alone the last two days :( Scott are you mad at me? lol
Posted by: Michelle | July 09, 2009 at 04:07 PM
WOD - 8:30 with 85lb. OHS. A 1:13 improvement over last time with 10 more lbs.
Way to crush it today Mathew.
Posted by: Wayne | July 09, 2009 at 08:57 PM