October 07, 2009

AM Swim

5 x 100m (50m crawl, 25m breast, 25m crawl) @ 1:33 pace

PM CrossFit

AMRAP 17:

7 T2B

7 Pull-up

11 Sit-up

11 Push-up

10+1

October 06, 2009

PM CrossFit

400m Run

21 OH Squat 65#

400m Run

15 OH Squat 65#

400m Run

9 OH Squat 65#

7:04

Bench Press: 205# x 5 x 3

October 05, 2009

AM CrossFit

500m Row

5 rounds:

10 Front Squat, 75#

10 Box Jump, 30"

10 Press, 75#

500m Row

17:01

October 04, 2009 - Rest

October 03, 2009

AM CrossFit

400m Run

10 Rounds:

7 Deadlift @ 65 kgs (143#)

15 Wall Ball Shots, 20#

400m Run

18:51

October 02, 2009 - Swim

October 01, 2009

AM CrossFit

4 rounds:

400m Run

50 Squats

11:11