Four rounds, 18 - 15 - 12 - and 9 reps, for time of:
45lb Dumbbell Thrusters
Pull-ups
Knees to elbows
Post time to comments.
About Us
CROSSFIT212 PHILOSOPHY
Contact Us
« October 2009 | Main | December 2009 »
November 2009 entries
November 30, 2009
November 29, 2009
Sunday WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
November 28, 2009
Saturday
REST DAY
Never stop jumping!!
November 27, 2009
Friday WOD
Four rounds for time of:
Row 500 meters
50 Push-ups
Post time to comments.
November 26, 2009
Happy Thanksgiving Thursday WOD
Three rounds, 21-15- and 9 reps, for time of:
75lb SDLHP
Pull-ups
Sit-ups
Post time to comments.
November 25, 2009
November 24, 2009
Tuesday WOD
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments.
November 23, 2009
Monday WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
November 22, 2009
Sunday WOD
Three rounds for time of:
50 Double Unders
21 Kettlebell Swings, 53lb/26lb
400 meter run
Post time to comments.
November 21, 2009
Saturday
REST DAY
Mark's mating dance for Jen.
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 handstand, 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! Coach, Greg Glassman
December 2010
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 |
