Jul 29 2010

July 30th

CrossFit Total + CLean + Bench

CLean

Squat

Deadlift

Press

Bench

3 Max Attempts At Each Lift


Jul 28 2010

July 29th

REST


Jul 27 2010

July 28th

Clean & Jerk 3×3 @85%

5 rounds, not for time:

5 max ht box jumps

50 m sprint

10 plyo push ups

50 m sprint

5 plyo pull ups

5 max effort reverse med ball toss (14/20#)


Jul 26 2010

July 27th

Surprise

Refer To CrossFit.com


Jul 25 2010

July 26th

Squat 5×3@85%

4 rounds for time:

30 air squats

15 ring dips


Jul 23 2010

July 24th

“EVA”

5 Rounds For Time:

800m Run

30 KB Swings

30 Pullups


Jul 22 2010

July 23rd

All CrossFitters are invited to a going away party for Nick Rossin on Friday, July 23rd @ 5 PM. Join us at 325 Norris Court, Waterloo! (Behind YMCA off University Ave)

Clean +2 Jerks 5×2 @90%

12 rounds for time:

12 push ups

12 double unders

12 air squats


Jul 21 2010

July 22nd

REST


Jul 20 2010

July 21st

All CrossFitters are invited to a going away party for Nick Rossin on Friday, July 23rd @ 5 PM. Join us at 325 Norris Court, Waterloo! (Behind YMCA off University Ave)

Squat , Deadlift 5×2 @95%

5 rounds for time:

3 weighted pullups (45lb)

5 strict pullups

7 kipping pullups


Jul 19 2010

July 20th

For time:

20 thrusters

20 SDLHP

20 push jerks

20 over head squats

20 front squats

At the beginning of each minute, 4 burpees must be completed. (30k/42k)