CrossFit 5280:

Thursday, October 22, 2009

WOD

4 Rounds for time

50 meter lunges

50 sit ups

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Wednesday, October 21, 2009

"Val's B-Day WOD"

720m Row

36 Double Unders

36 Pull-Ups

36 Double Unders

36 Lunges

36 Double Unders

36 GHD Sit-ups (or 2 to 1 reg sit-ups)

36 Double Unders

720m Row

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Tuesday, October 20, 2009

WOD

3 Rounds

25 Thrusters (95#/65#)

800 meter run

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Monday, October 19th, 2009

TYLER

5 Rounds for Time

7 Muscle Ups (sub 4 pull-ups & 4 Dips for 1 muscle up)

21 SDHP (95#/65#)

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ALT WORKOUT

3 Rounds for Time

15 Pull-ups

15 Dips

9 SDHP (#35)

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Saturday, October 17th, 2009

WOD

"J.T"

21-15-9

Handstand Pushups

Ring Dips

Pushups

Brock 18:34

Julia 13:26

Brady 19:07

Jeni 18:06

Lloyde 15:47

Damon 17:54

Consider this a rest day for your legs. Of course, you might not be able to lift your arms after your done with J.T. Go out and enjoy the beautiful CO weather this weekend!

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Friday, October 16th, 2009

"HANDS OFF MY BALLS"

21-15-9

Medicine Ball Pushups

Wall Balls

Medicine Ball Cleans

(Men - 20#, Women - 12#)

The medicine ball is your BEST friend. At no point during the workout can you put down or drop your med ball. You can rest all you want while holding onto the ball, but DON'T drop it. If the ball hits the ground, it's a 5 burpee penalty. Enjoy!