July 7, 2009

Am CrossFit

21,18,15,12,9 of

95# Thrusters

Ring Dips

20:15

PM Swim

Padden (1/2 mile) - 14:12

July 6, 2009

PM CrossFit

5 Rounds

20 Burpees

12 Body Rows

8:41

July 5, 2009 - Rest

July 4, 2009

Am Strength (Urban CrossFit / Seattle)

Snatch - Form

Clean - Form

Squat - Form

July 3, 2009

PM CrossFit (Urban CrossFit / Seattle)

400m Row
40 Single Arm Overhead Squats @ 35/25lbs
40 Double Unders
300m Row
30 SA Overhead Squats
30 Double Undres
200m Row
20 SA Overhead Squats
20 Double Unders
100m Row
10 SA Overhead Squats
10 Double Unders

16:30

July 2, 2009 - Rest

July 1, 2009 - Padden Swim: 14:30