CFQ 6 Nov 2009

Warm Up

10 Arm Circles Fwd & Back
10 Pass Throughs w/ PVC
2x 10 Sec Hand Stands

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

CFQ 5 Nov 2009

Warm Up
10 Pull ups
10 Squats
10 Pushups
60 Sec Samson Stretch

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CFQ 4 Nov 2009

Warm Up

Dock Run
10 - Pass Throughs
10 - Squats
10 - Pushups

WOD

AMRAP in 15 Min

10 KB Swings
10 Ring Pushups
10 Box Jumps

Post number of completed and partial completed rounds in comments.

CFQ 3 Nov 2009

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Post times in comments:

CFQ 2 Nov 2009

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

CFQ 30 Oct 2009

Warm Up

Smoke Stack Run
3 sets of 3 broad jumps
2 x 25' Walking lunges
20 Air Squats

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Subs Tuck Jumps or 4 Single jumps = 1 DU)
Sit-ups

Work to achieve the double under - increasing reps of singles is truely not a substitution for the double under.


Post time to comments.

CFQ 29 Oct 2009

Warm Up

PM AMMO
2x Cindy
20 Sec Samson Stretch each side
Quad & Ham Stretch

WOD
Back Squat 5-5-5-5-5 reps

Post loads to comments.