CrossFit Energy

07/12/10 WOD 15-12-9 Wallballs, Ring Dips, K.B. Swings, Burpees

Debbie — Thu, 15 Jul 2010 21:15:00 +0000

07/10/10 “Heidi’s Birthday Workout”

Debbie — Thu, 15 Jul 2010 20:45:37 +0000

Pick 37 Cards and whichever comes up suit=exercise and number = reps

Suits-

Sledgehammer swings

Wallballs

Overhead Walking Lunges (45/25)

Rowing Calories

Finisher – Weighted Sit-ups w/ partner and Throwdowns w/ partner

07/10/10 W.O.D. 5 Rds. 3 min time limit, Run 200m then AMRAP Wallballs for rest of time.. Rest 2 min. b/w rounds

Debbie — Thu, 15 Jul 2010 20:04:37 +0000

07/09/10 W.O.D. 20-1, 1-20 Push-ups/Pull-ups

Debbie — Thu, 15 Jul 2010 19:45:54 +0000

07/09/10 W.O.D. 100 D.U.’s for time: then 100 Pull-ups for time:

Debbie — Thu, 15 Jul 2010 19:33:48 +0000

07/03/10 9:45am Bootcamp “Katie’s Baby Shower” – Hero W.O.D. “Murph”

Debbie — Thu, 08 Jul 2010 15:57:51 +0000

In Partners:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

07/03/10 8:45 Bootcamp “David’s 60th Birthday Workout”

Debbie — Thu, 08 Jul 2010 15:55:12 +0000

Warm-up:

400m Run

30 Ft. Inchworms

30 Ft. Lunges w/ Samson Stretch

W.O.D.

3 Rds

20 Push Press

20 Box Jumps

20 Wallballs

20 Calories on Rower

For time:

07/02/10 Team W.O.D. Pace Setter (Row 400m), Roll-outs, Decline Burpee Box Jumps 5Rds

Debbie — Thu, 08 Jul 2010 15:49:46 +0000

Pics..

07/01/10 Bootcamp

Debbie — Thu, 08 Jul 2010 15:39:13 +0000

Warm-up:

60 Ft. Inchworms

60 Ft. Lunges w/ Samson Stretch

800 meter Run

WOD:

3 Rds

25 Pull-ups

15 Burpees

400m Run

-then

2Rds

10 H.S.P.U’s

40 Double Unders

-then

1 Rd

50 Wallballs

50 Box Jumps

-then

800m run

For time:

07/01/10 7am Crew 30 Weighted Sit-ups, 20 K.B. Swings, 100 Singles 3rds for time:

Debbie — Thu, 08 Jul 2010 15:32:59 +0000

Warm-up:

5 min Practice Double Unders

30 Ft Inchworms

30 Ft. Lunges w/ Samson Stretch

Dynamic Stretching of shoulders and foam roller

WOD:

3 Rds

30 Weighted Sit-ups

20 K.B. Swings

100 Singles

For time: