More WOD’s and Fundamentals of CrossFit

January 31, 2008 by jeff.

Monday 1/28

AM Crew did 100 m row, 10 Hang Snatch, 200 m row, 20 hang snatch, 300 m row, 30 hang snatch, 400 m row, 40 hang snatch, 500 m row 50 hang snatch for time.  I did this in 21:20.

PM Crew did 10 snatch (1 arm 5 on each arm), 10 jumping Pullups, 10 box Jumps, then 20, 20, 20, 30,30,30, 40,40,40, 50,50,50 for time.  We had a good crew for this workout.  Great job to everyone.

Tuesday was a heavy lift day for us.  We did some heavy Push Jerk’s. 7×3.  I finished at 245 for 3.  We then decided to go outside and pick our massive telephone poles and a large tire.  Good times.

Wednesday

AM Crew did 10 ring pushups, 10 Squats, 10 double unders as many rounds as possible in 20 minutes.  I finished 18 rounds.

PM Crew did 15 pushups, 10 squats, 10 double unders as many rounds as possible in 20 minutes.

February 10, at 1:00 pm we will have a Fundamentals of CrossFit class.  It will be free to all current members and $10 for any guest wanting to participate.  We will cover basic CrossFit exercises and methodology.  Vince and I will teach the class, and it should be a great time.  Plan on attending if you can.

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