warm up
3min jog
3 rounds:
push ups x 10
sit ups x 10
jumping air squats x 10
workout
amrap in 20mins of:
pull ups x 5
push ups x 10
air squats x 15
post total rounds to comments
CFJAX wishes our athletes good luck at the Florida Sectional Qualifiers for the 2010 CrossFit Games in West Palm Beach, FL:
Turbo J
Steve C
Aaron H
Todd G
Boz
Russ
"On my signal unleash hell"
ReplyDeleteFrom the movie GLADIATOR
Screw the chalk, use dirt.
Let the bodies hit the floor.
Neal
ReplyDeletedid "Fall To Pieces"
as rx'd 27:11
kick some ass today fellas
"Faugh a ballaugh!"), Irish for "Clear the way!"
ReplyDeletestamp your feet, shake the earth and shock the world. Go get it guys!
got to use a rower today. What a difference.
4 x 500 w/ 1 min rest.
Today (Monday) did 10 minutes of du's
ReplyDeletethen lunges and some stretches.
After that, spent 10 minutes with "Cindy". 12 rounds.
From 324-
Then: 7 power cleans 160# and 7 ring dips. emom for 7 minutes.
5 minute break,
Then 10 rounds of 7 x 97# Kettlebell/ 14 sit ups. I forgot to stop the time.....
Thanks to Guenther and Kiwi for pushing me through during their lunch break!
bw 115 - rx'd 15 rnds (pr); callus tore after 8th round
ReplyDelete