WOD
for time: run 5k
07
Jan
10
thursday 100107
05
Jan
10
tuesday 100105
warm-up and…
dumbbell press 5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs
followed by…
WOD
3 rounds for time:
400 meter run
30 pushups
24
Dec
09
thursday 091224
Meet up at the Austin High track at 8:00AM.
WOD
with a continuously running complete:
1 parallel bar dip the first minute
2 bar dips the second minute
3 bar dips the third minute
4 bar dips the fourth minute…
continue until failure
*only unbroken sets of dips count
22
Dec
09
tuesday 091222
Meet at the AHS track at 6:30AM.
WOD: thanks to coach Jen Cardella
200 meter run
30 burpees
20 pushups
10 squats
17
Dec
09
thursday 091217
Make sure to warm-up well!
Then,
dumbbell press
5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs
followed by…
WOD
3 rounds for time:
400 meter run
30 pushups
15
Dec
09
tuesday 091215
Meet at 6:30AM, at the east end of the AHS track, near the pullup bars.
WOD
for time:
30 dumbbell squat-clean to thruster (pulling from the ground)
Women:25lbs DBs
Men:45lbs DBs
*scale as needed!
10
Dec
09
thursday 091210
Meet at the AHS track, east end near the pull-up bars, at 6:30AM.
WOD – thanks to KB Central
AMRAP in 15 minutes:
10 squat-clean
25 lunges (w/o bell)
10 snatches
Women: 25lbs DB
Men: 45lbs DB
08
Dec
09
tuesday 091208
Meet at the AHS track, east end by the pullup bars, at 6:30AM.
WOD
3 rounds, each for time
25 squats
400 meter sprint
*rest as needed between rounds
26
Nov
09
thursday 091126
REST DAY. Happy Thanksgiving!
If you have to train, meet up at CrossFit Central at 9AM for a 5k fun run!
*bring a canned good or non-perishable food item, CrossFit Central will donate the collection to the local food pantry
24
Nov
09
tuesday 091124
Aaron will not be able to attend this one.
WOD
for time:
400 meter run
21 knees to elbows (K2E)
400 meter run
15 K2E
400 meter run
9 K2E
