The Lord's Day

A day of rest.



Have a good week off and we'll see you next Monday. 04/05/10. Next Tuesday is CrossFit Total, so be prepared.

3 1/2 Tons

For time:

Lift the weight from the ground to overhead.

7000 lbs=
155# X 46 reps
135# X 52 reps
95# X 74 reps
75# X 94 reps

Speed Row WOD

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

I havn't done this one yet, that's why it keeps showing up for those wondering :).

Point Man

For time of:

400 m
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

***Saturday will be the last workout here for a week. Spring break is here and we all need a break. The 12 week cycle is here. 12 weeks on, 1 week off for rest and recovery. We will resume normal workouts on 04/05/10.***

Rest Day

Have a good day off.

Turning 30

For time of:

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45#)
30 Abmat Sit Ups
30 KBS
30 Supermans
30 Power Cleans (65/45#)

Enough

For time: 135#/95#

21 Back Squat
400 m
15 Back Squat
400 m
9 Back Squat
400 m

The Lord's Day

A day of rest.

No Retreat

For time of:

50 Abmat Sit Ups (S/U)
200 m
40 S/U
200 m
30 S/U
200 m
20 S/U
200 m
10 S/U
200 m
10 Push Ups (P/U)
200 m
20 P/U
200 m
30 P/U
200 m
40 P/U
200 m
50 P/U

Row Boat

500 m Row
10 Sit ups
400 m Row
20 Sit ups
300 m Row
30 Sit ups
200 m Row
40 Sit ups
100 m Row
50 Sit ups