Main CFOC WOD

11/2/09

5 Rounds of:

400m Run

5 Burpees

10 Walking Lunges

15 Knees to Elbows

11/1/09

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

10/31/09 - CrossFit Ocean City WOD

5k Run

Meet at the Ocean Pines Sports Core (indoor) Pool parking lot at 7:30 instead of at the gym.  We’ll run from there.  If the weather is bad, then meet at the gym.  ONLY ONE CLASS TIME TOMORROW - 7:30 A.M.

10/30/09

Skill work/Black Box

10/29/09

1-1-1-1-1-1-1

Deadlift

10/28/09

10x500m Rows with 1 minute rest between rows

 

Set the interval/distance setting on the rower so that it counts down from 500m and automatically times the 1 minute rest between rows.  Try to maintain your average watts at or above your bodyweight throughout the workout.

10/27/09

“Murph”

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

10/26/09

Skill work/Black Box

10/25/09

30 Muscle Ups for time

 

If you can’t do a muscle up, do 4 pullups and 4 dips for each muscle up, or do the muscle up progression drills and use this workout as a skill day.

10/24/09

5-5-5-5-5

Shoulder Press

3-3-3-3-3

Push Press

1-1-1-1-1

Push Jerk