It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Friday, January 21, 2011

IN SERVICE

Warm-Up ~
Crossfit 9 Fundamentals (Back Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo DL High Pull & Med Ball Clean) x 6 each w/ PVC or 45# bar
10 Fwd Roll
10 Bkwd Roll
10 Fwd Roll Tuck-Up 2 Handstand

10!
10-1 of the Following for Time:
Wall Ball
Burpees w/ Med Ball
Pull Ups w/ Med Ball
100' Lungewalk w/ Med Ball
*taken from Sin City Crossfit

El Tigre' ~ 28:12
Hepp ~ 34:22
Hansen ~ 34:28
Feidt ~ 35:47
tb ~ 36:06
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1 comment:

  1. EricJanuary 21, 2011 at 9:06 PM

    This looked tough.. Your faces told the story. Wondering how you do pullups with med balls... I'll find out on Monday. I was going to head in early, noticed Jax didn't post, and decided it was a good day for rest. Tomorrow we will be skiing at Indianhead. If you guys do the snowshoe race, have fun! Either way, see ya'll Sunday for bucket bombers! Brit

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