Sat. Oct. 30th, 2010

Today I'll be chearing for my son Joey at his championship football game down in Graham. Beth will be running the Saturday W.O.D. Have a great weekend! I'll see you Monday!

Today's W.O.D.
Complete the following in any order:
800m "Hill of Death"
500m Row
400m run
(5) sets of 20 unbroken double unders
-if you miss, you have to start back at zero for that set
100 sit-ups

For time

Fri. Oct. 29th, 2010

Today's W.O.D.
"Crossfit total"
Shoulder Press - 3x1
Back Squat - 3x1
Deadlift - 3x1

400m run for time

Wed. Oct. 27th, 2010

Today's W.O.D.
30lb db 10 reps each side of single leg squats,
db squat cleans
waiter's walk lunges
30 double unders
3 rounds for time

Tues. Oct. 26th, 2010

Today's W.O.D.
Strength:
5x3 bench press

Met-con:
800M row
Followed by 50 40 30 20 10 reps of alternating lunges
1.5 pood KB swings
For time

Mon. Oct. 25th, 2010

We had a great weekend workout with the 2 person WOD. Everybody kicked ass!! I will out of town until the end of the week. I can be reached by cell if you need to contact me by text or call. Beth and Jason will be running the classes during this period. Have a great week and I will see you when I get back.

Today's W.O.D.
10 Paralletes
20 Wallballs
30 Box jumps
40 Sit-ups
(5) rounds for time

On Ramp
Same as above except (3) rounds