Archive for November 13th, 2009

9am workout – Painstorm XXXVI
10-8-6-4-2 of Front squats, Push Press and Thrusters – 115/80lb
10-20-30-40-50 of Pull-ups
10-15-20-25-30 of Burpees

Compare to 090131.

Picture shows D3 and Kurt mid-heavy Thrusters.

10am workout – “Chipper Jones” for all fitness levels
May complete on your own or with a partner, dividing the work as needed.
100 Squats
90 Double unders
80 Sit-ups
70 Push-ups
60 Jumping pull-ups
50 KB swings – 55/35lb
40 Back extensions
30 Box jumps – 24/20″
20 Deadlifts – 225/155lb
10 Inverted burpees
*From CrossFit Kelowna

Post workout choice and time to comments.

4 rounds for time of:
7 Front Squats – men 3/4 BW, women 2/3 BW (Must clean weight from floor)
2 Rope Climbs – hands only, from seated (sub = 30 Pull-ups)
Finish with 800 m Run OR 1K row, included in overall time.

Post time to comments.

Picture: Friday’s game: Who’s Back 5??

Overheard at CFR: “That’s the hardest 7 minutes I’ve done in a long time!”

Saturday: 9am wod – Painstorm XXXVI
10-8-6-4-2 of Front squats, Push Press and Thrusters – 115/80lb
10-20-30-40-50 of Pull-ups
10-15-20-25-30 of Burpee
(We did this one Jan. 31/09)
10am workout – something different, for all fitness levels!