“Nancy”
Wednesday 7/15/09
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Work Out of the Day | July 14, 2009 | 
Comments (0)
Virtual Shoveling
Tuesday 7/14/09
Work out of the day:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
(See CrossFit main site for a demo of virtual shoveling)
Post time and comments:
Work Out of the Day | July 13, 2009 | Comments (0)
GHD Day!
Monday 7/13/09
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Check out the main site for details on the Games, or see me and I can fill you in 
Work Out of the Day | July 12, 2009 | Comments (1)
Rest Day
Saturday 7/11/09
Rest today! Take some time to look at the CrossFit 09 games, it is really amazing.
There are some of us here in Aromas, CA. for the games this year so we will share details when we return.
Work Out of the Day | July 10, 2009 | Comments (0)
Run and Squat
Thursday 7/9/09
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Work Out of the Day | July 9, 2009 | Comments (0)
Games Ready!
Wednesday 7/8/09
Run 400M
21 kettlebelle swings (1.5 pood)
21 pull ups
21 push ups
4 rounds for time
Post time and comments:
Work Out of the Day | July 8, 2009 | Comments (0)
Work Out of the Day | July 7, 2009 | Comments (0)
“Badger”
Monday 7/6/09
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Work Out of the Day | July 5, 2009 | Comments (1)
“RANDY”
Friday 7/3/2009
“Randy”
75 pound Power snatch, 75 reps for time.
Post time to comments.
FRIDAY MORNING CLASSES ONLY - NO AFTERNOON OR EVENING CLASSES
SATURDAY CLASSES CANCELED DUE TO 4TH OF JULY HOLIDAY
HAVE A WONDERFUL AND SAFE HOLIDAY! GET OUTSIDE AND MOVE YOUR BODIES
Work Out of the Day | July 2, 2009 | Comments (0)
