Wednesday, 12 August 2009

Skill Work:
Spend 10-15 minutes working on your Goat.

WOD:
(The 2009 CrossFit Games Final WOD; watch the women get after it HERE!!!)
- 15 Squat Cleans, 155 lbs
- 30 Toes-to-Bar
- 30 Box Jumps, 24 inches
- 15 Muscle-Ups
- 30 Push Presses, 40-lbs Dumbell
- 30 Double-Unders
- 15 Thrusters, 135-lbs
- 30 Pull-Ups
- 30 Burpees
- 300 ft Walking Lunges, 45 lbs plate overhead

Post time to comments.

Monday, 10 August 2009

I would like to apologize to everyone for my delayed absence from the blog. I have no excuse for it, just lost touch with the world for awhile. Many thanks to everyone for the swift kick in the @&&. Moving on...

Strength:
Deadlift - 3 Rep Max

WOD:
Run 1 mile
- Two minutes of each:
- Row
- 30 pound Dumbbell thrusters
- 20 pound Medicine ball cleans
- Double-unders
- Pull-ups

The clock runs continuously for the 10 minutes after the run.

Post total time and total reps plus calories (from row) to comments.