Workout of the Day (WOD)

Wednesday 080102

Rest Day

Tuesday 080101

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to 071226.

Happy New Year!

Monday 071231

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 07112.

* We are closed today but will be offering 2 classes (10:00am and 12:00pm) on New Year’s Day.

Sunday 071230

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

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Nicole and I decided that we should start the New Year off right by offering 2 classes on New Years Day. On January 1, 2008 we will have a 10:00 am class and a 12:00 pm class. We have designed a workout specific to the New Year. The workout will be as follows:

500 Meter run

30 Pull-ups

30 Thrusters

30 Sit-ups

30 Push press

30 Walking lunge steps

30 Kettlebell Swings

30 Deadlifts

30 Squats

30 Push-ups

30 Sumo deadlift high pull

30 Box jumps

30 Burpees

This workout consists of 12 different exercises with 30 reps which represent the 12 months of the year and a total of 360 reps that represent the days of the year. I bet your saying there is 365 days in the year. Well that is where the 500 meter run comes in. It represents the remaining 5 days.

If you plan on attending a class please e-mail Breck or post in responses which class you will be attending. Thank You.

Saturday 071229

Rest Day

Danny Smith representing Crossfit Jenks at Galveston Beach!