December 23, 2008

Snowshoeing

Snowenbiking

PM CrossFit

JoGo WOD

50 24" Box Jump

50 PVC OH Squat

50 KB Swings, 1 pood

Walking Lunge, 50 seteps

50 V-ups

50 Push Press, 45#

50 Hip Extensions

50 Thrusters, 20#

50 Burpees

200 Jump Rope (50 DU)

23:04

Notes: Was doing Burpees when 15 min was called out. My burpees were slow but my Jump Rope was pathetic. Missed about 15 single... singles. 

Workout Idea:

5 rounds of (for time):

30 Wall Ball

30 Burpees

30 DU / 90 Jump Rope

Workout Idea:

5 rounds of (for reps):

Max BW Deadlift

Max Pullup

400m run, 400m row, or 120 Jump Rope / 40 DU.

Rules: DL, bar cannot rest on the ground longer than 2 seconds. PU end when both hands leave the bar and feet touch the ground. Must move from each exercise within 10 seconds.

Workout Idea:

5 rounds of (for time):

21 GHD Situps

15 OH Squats, 95#

9 Burpees