Friday 31Oct08
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Have a safe-fun Halloween! Not too much candy before Saturday morning's WOD please.
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October 2008
Thursday 30Oct08
Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups
Post time to comments.
Please welcome (not so new) members Eric M from CrossFit Xplore (left) and Justin R (right) to the night crew.
Wednesday 29Oct08
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Breaking in my CrossFit Omaha shirt on the WOD I stole from them yesterday (Diet Fran). Wow! Did that hurt something good or what? One day my "Fran" time will meet my Diet "Fran" time.
Tuesday 28Oct08
Diet "Fran"
Three rounds, 21-15-9 reps for time of:
65# Thrusters
Pull-ups
Post times to comments.
No matter what the weather, always be prepared to run. Hats, gloves, ski mask, goggles...do what you gotta do. We'll worry about the white stuff when it gets here.
Monday 27Oct08
4 Rounds of:
800m Run
Rest between as needed.
Post times to comments.
Compare times to 15Aug08.
The guys getting some pull ups in during "Helen" last week.
Sunday 26Oct08
Rest day.
I'm a firm believer in having scheduled cheat meals/day. It will not only save your sanity but will also keep you more honest and eating clean through the week.
Friday 24Oct08
"JT"
21-15-9 reps, for time of:
Handstand push-ups
Ring dips
Push-ups
Post times to comments.
The morning crew "wrecking themselves on Helen." If you don't know what I'm talking about, read Wed. posts.
Thursday 23Oct08
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.
Nice job to the "traffic stoppers" doing Tuesday's WOD. Should have wore your "Stare" shirts!
Wednesday 22Oct08
"Helen"
Three rounds, for time of:
400m run
21 Kettlebell swings
12 Pull-ups
Post times to comments.
Compare to 11Jul08.
Even Alex has days that you just feel like this.
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