Warmup
CrossFit Warmup
WOD
1st
Shoulder Press 10-8-5
Push Press 5-5-3
2nd
3 rounds for time of:
Row 500meters
21 Kettlebell Swings, 1.5 Pood
12 Handstand Pushups
September 4, 2010
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WOD Tuesday 020910
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
AM SESSION
RXD
Ryan 19:02
Dan 15:02
Hani 12:48
ADVANCED
Steve 10:09
MIke 7:28
BEGINNER
Shawn 9:29
Laura 7:13
Sarah 8:57
Liz 10:05
Tim 9:00
Hey guys…the “Paleo Diet defined” link from the cfcentermass main page is not working.
Rxd
Lt-15:32
GareyD-14:24
Nate-14:39
Matt-16:33
Adv
Dana-8:45
KC-11:29
Beg
Kara-9:40
Chabot-8:55
Jeff-10:23
FreeWOD
MikeM-11:05
Other
Kellen-18:28
Ron-18:48
EVENING
“RXD”
TYREL 17:48
JOSH 12:24
JIM G. 12:51
RACHEL 19:40
CRAIG 15:28
JOE 10:50
JOE E. 13:37
SCOTT 12:46
PAUL 10:37
SLIPPERY 20:52
VIN 12:28 (ASSISTED)
MEL 15:58
“ADVANCED”
CURTIS 16:59
JOHN 7:39
CHRISTIAN 6:00
“BEGINNER”
DEIDRE 17:38