Tuesday, November 10, 2009

Wed. 11-11-09 WOD

Warm Up:
Shoulder dislocatres
Upright rows
Strict press
Push press
Dead lifts
Squats
Core Lift: Bench press
12x50% 10x60% 6x75% 5x5x80%

Wod: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 pull ups
10 KB Thrusters





2 comments:

  1. Julie's tues meal log
    meal1:1boiled egg,protein drink(8oz h2o,1scoop pp)celery sticks,1-16oz h2o,2-black coffee
    meal2:1chicken breast,1boiled egg,salad,celery sticks,1 wedge laughing cow cheese,2-16oz h2o
    meal3:protein drink(8oz h2o,1scoop pp),1-16oz h2o
    meal4:protein shake(8oz h2o,1scoop pp,1/2 c blueberries)celery sticks,1wedge laughing cow cheese,1/2 apple,1tsp pb,1-16oz h2o
    meal5:6oz beef,green and red pepper strips,1tomato,1/2 apple,1black coffee,2-16oz h2o



    crossfit-3rounds

    ReplyDelete
  2. Chad 10
    Amber 10
    Rich 6
    Michelle 6
    Doug 5
    Sarah 5
    Amy 6
    Kim 11
    Lisette 12
    Melissa 11
    Erika 12
    Shelley 12
    Carmen 3
    Sam 10
    Justin 10
    Efrain 8
    Josh 8
    Lindsay 12
    Rhonda 11
    Phil 3
    Wayne 6
    Ellen 10
    Art 9
    Lily 11
    AnneMarie 13
    6-Pack 9
    Stew 10
    memo 11
    ridge 11
    beth 7
    naomi 7
    peter 5
    carl 5
    ben 7
    andy 8
    ryan6

    ReplyDelete