Archive for December, 2009

2

WOD 31Dec09

ANGIE

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Situps
  • 100 Squats
  • FT

*This pic of Ronald is one of the best of CrossFit; kinda says it all, huh?!

0

WOD 30Dec09

100m Sprints x 10

 

0

28Dec09

21 – 15 – 9

  • Knees To Elbows
  • Sit Up Press
  • Dip
0

26Dec09

12 Days Of Christmas

  • 12 KB Swings
  • 11 Pull Ups
  • 10 Knees To Elbows
  • 9 Wall Ball
  • 8 Burpee Box Jumps
  • 7 Turkish Get Ups
  • 6 V Ups
  • 5 Man Makers
  • 4 Dips
  • 3 Wheel Barrows
  • 2- 100m Rows
  • 1 Run around building
0

WOD 24Dec09

RELAY

  • 100m Sprint
  • Burpees
  • Ropes
  • Or
  • DEADLIFTS
  • 1 – 10 – 1 – 20 – 1 – 30
0

WOD 23Dec09

Front Squats

  • 1 – 10 – 1 – 20 – 1 – 30
4

22Dec09

  • Thrusters, 15
  • 400m Run (Row)
  • 5RFT

0

WOD 21Dec09

DIANE

  • 21 – 15 – 9
  • Deadlifts
  • Hand Stand Push Ups
1

19Dec09

First WOD in our new box!

TEAM WOD

  • 100m Sprint
  • Burpees
  • Tuck Jumps
  • Double Unders

* Teams of two, first person sprints 100m, the other performs the exercise, then switch.  Max number of rounds in 20 minutes.  Welcome to Ben from St. Augustine!

1

12Dec – 18 Dec09

Here is a week in pictures that I never got a chance to download, the last week in our first box! Enjoy!