January 11, 2010

30 Comments / Workout of the Day (WOD) / By

Monday 100111

“Rowing Annie”

Complete the following for time:

500 Meter row

Then 50-40-30-20 & 10 rep rounds of:

Double unders

Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)

Finish with a 500 Meter row

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=11 Total Burpees=66

Brent (Overhead)

Don’t forget about the nutrition lecture this Saturday, January 16th from 12:30pm to 2:00pm.  Keep a detailed food journal this week if you plan on attending.

Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled.  Instead we are doing the “CrossFit Total” and  will be starting at 9:00am.  After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“.  If you are new or have limited experience with these lifts you can do a 5000 meter row instead.  If you show up late you will be doing the 5000 meter row.

January 11, 2010 Read More »