October 11, 2008
Saturday 081011
9:30 AM Class
3 Rounds for time of:
21 Thrusters (Men 95 lbs, Women 65 lbs)
21 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
800 Meter run
Post time to responses.
11:00 AM Free Introductory Class
For time:
400 Meter run
50 Squats
40 Sit-ups
30 Jumping pull-ups
20 Push-ups
10 Box jumps
400 Meter run
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OkieDB 100 Day Go Home Burpee Countdown
Burpees = 14 Total Burpees = 105
October 10, 2008
Friday 081010
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
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The substitution for one muscle-up is 3 pull-ups and 3 dips.
This is a “Hero” workout dedicated to a Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 13 Total Burpees = 91
October 9, 2008
Thursday 081009
Deadlift 3-3-3-3-3-3-3 reps
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Click here for a video demonstration of the deadlift, courtesy of CrossFit.com.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 12 Total Burpees =78
October 8, 2008
Wednesday 081008
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (men 95 lbs, women 65 lbs)
Post time to responses.
Click here for a video demonstration of “Nancy”, courtesy of CrossFit.com.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 11 Total Burpees =66