Work Out Of the Day!

VOD

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”- Galatians 5:22-23

Will Be Closed from 11 am -2pm 

Crossfit warm-up 

Wednesday 080319

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Oly - WOD

Dynamic Range of Motion Warm-Up

Wednesday March 19 2008

• Snatch - 85% x 1 x 3
• Clean & Jerk - 85% x 1 x 3
• Front squat - 85% x 1 x 2

3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m

Post numbers and questions to comments.