Friday, July 31, 2009

"Cindy"
20 min amrap
5 pull ups
10 push ups
15 squats
or
"Heavy Cindy"
20 min amrap
5 weighted pull ups
10 reps bench press
15 back squats

thursday

Deadlift
10-5-5-3-3-1-1-1

wednesday

"Nancy"
5 rounds for time
400m run
15 overhead squats, 95#

Tuesday, July 28, 2009

"Lynne"
5 rounds max rep
bench press
pull ups

Monday, July 27, 2009

"Fran"
21, 15, 9
thrusters, 95#
pull ups

Friday, July 24, 2009

friday


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.
Compare to 090414
REMINDER: SATURDAY CLASS AT 9am ONLY!!
NO 10am CLASS

Thursday, July 23, 2009

thursday

"Helen"
3 rounds for time
400m run
21 kb swings
12 pull ups

Wednesday, July 22, 2009

saturday morning

SATURDAY MORNING......NO 10AM CLASS!!
WE WILL HAVE CLASS AT 9AM.
CROSSFIT RICHARDSON (JOHN) HAS RENTED THE GYM OUT TO HIS FAVORITE NIECE FOR A "FANCY NANCY" BIRTHDAY PARTY AT 10:30, SO UNLESS YOU HAVE A GIFT, I SUGGEST COMING AT 9AM.
THANKS

wednesday

4x400m run
2 min. rest between each

tuesday

"FGB-ish"
same format as "Fight Gone Bad" with 5 different exercises:
bench press
ghd sit ups
pullups
kb swing
squat clean

monday

"Jackie"
1000m row
50 thrusters, 45#
30 pull ups

Saturday, July 18, 2009

back to posting wods and pics....we are in the midst of changing the website, but for now this will have to do. stay tuned!!