27 August 2010
August 27th, 2010
Friday
Work on your Goal
then
WOD
Complete 7 rounds for time of:
7 Wall-balls
7 Pull-ups
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26 August 2010
August 26th, 2010
Thursday
WOD
Complete 5 rounds of:
AMRAP in 3 minutes of:
5 Med ball cleans
7 Push-ups
9 Squats
Each 3 minute AMRAP is followed by 1 minute of rest.
___________________
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23 August 2010
August 23rd, 2010
Monday
WOD
Tabata:
Push-press
Kettle bell swing
Knees to Elbows
Wall ball
Row for calories
Complete a full round of Tabatas (8 rounds of 20 seconds of work followed by 10 sec of rest) for each exercise with a minute of rest between each.
22 August 2010
August 21st, 2010
Sunday
CrossFit Amundson Goal Setting Seminar – CrossFit Ethos, Laguna Beach, CA
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REST DAY
20 August 2010
August 21st, 2010
Friday
WOD
3 Rounds not for time of:
Max backsquats (choose between 65 lb, 95 lb or 125 lb)
200 Meter run
19 August 2010
August 19th, 2010
Thursday
WOD
“Helen”
Complete 3 rounds for time of:
400 Meter run (or row)
21 Kettlebell swings
12 Pull-ups
18 August 2010
August 18th, 2010
Wednesday
WOD
Complete 3 rounds of:
Max rope climbs in 2 minutes (15 feet)
Max wall balls in 2 minutes (M: 20 lbs, W: 14 lbs)
Rest for two minutes
Score is amount of total rope climbs and total wall balls.