“Barbara” 11-19-2012 WOD

CrossFit

“Barbara”

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*3-minute rest after each round*

Result Type: Time

THANKSGIVING CLASS SCHEDULE

Wednesday 11/21 Classes at 6:30AM & 5:30PM (No class at 6:30PM)

Thursday 11/22 Class at 9AM

Friday 11/23 Class at 9AM

Saturday 11/24 Class at 10AM


8-24-2012 WOD

CrossFit

Strength

Push Jerk
2-2-2-2-2-2

Metcon

10 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

Do it and push through because you can…

8-1-2012 WOD

CrossFit

Strength

Push Press
5-3-1-1-1

Metcon

“Myrla”
Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups

This is Myrla’s last day at CF Medford before she leaves the states.  Myrla’s a tough chica!  She has done more Spartan races than anybody we have ever met.  She likes the long WODs.  You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun!  If you get to see Myrla, wish her well in her future.  If you haven’t met Myrla yet then grind though her WOD.

5/3/2012 WOD

Max Distance Broad Jump

Another Partner Workout??

Yes…

WOD:

1 Mile Run (Trade off 400M)

100 Walking Lunges

50 Push Ups

100 Air Squats

1 Mile Run (Trade off 400M)

100 Walking Lunges

50 Push Ups

100 Air Squats

1 Mile Run (Trade off 400M)

One person working at a time

Grab somebody new!  Help them push their limits!