January 11, 2009
Sunday 090111
Rest day
January 2009
January 10, 2009
Saturday 090110
For time:
800 Meter run
21 Dumbbell deadlifts (Men 45 lb dumbbells, Women 30 lb dumbbells)
21 Dumbbell hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
21 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
1000 Meter row
Post time to responses.
January 9, 2009
Friday 090109
4 Rounds for time of:
400 Meter run
50 Sit-ups
25 Box jumps (Men 24″ box, Women 20″ box)
Post time to responses.
January 8, 2009
Thursday 090108
“Helen”
3 Rounds for time of:
400 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Click here for a video demonstration of “Helen”, courtesy of CrossFit.com.
Compare to November 14, 2008.
Burpees in Colorado Springs!
Where were some of the different places that you did your burpees during the OkieDB 100 Day Go Home Burpee Countdown?
January 7, 2009
Wednesday 090107
Complete as many rounds as you can in 20 minutes of:
7 Deadlifts (Men 1.5 x bodyweight, Women 1 x bodyweight)
7 Handstand push-ups (substitute 21 push-ups if you can’t do a handstand push-up)
Post rounds and deadlift load to responses.
