January 12, 2010

Tuesday 100112

As many rounds as possible in 15 minutes of:

15 Wall ball burpees (Men 20 lb ball, Women 14 lb ball)

15 Pull-ups

Post rounds to responses.

* Wall ball burpees:  The med ball starts on the floor from where a med ball clean is performed straight into a wall ball shot from there the ball is placed back on the floor and then the legs are kicked back and a push-up is performed with hands in contact with the med ball.

100 Day Burpee Countdown Challenge

Burpees=12 Total Burpees=78

The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.  Hopefully everyone is keeping their food journal for this week.

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.