Tues. 11-23-2010 WOD

Warm Up:

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Timed!

Run to 41 & back + 5 Burpee Broad Jumps

10 Windshield Wipers each side (hanging from bar)


10 Plank walk up onto bench each side


10 Sit Ups

Run 400m + 50 Jump Ropes

10 bar Windshield Wipers each side (hanging from bar)


10 Plank walk up onto bench each side


10 Sit Ups

Run 800m + 500 m. Row

10 bar Windshield Wipers each side (hanging from bar)


10 Plank walk up onto bench each side


10 Sit Ups


Ridge WOD:


Baseline: Sprints – 1 x 800m. (:60 interval), 2 x 400m. (:45 interval), 4 x 200 m. (:30 interval)






WOD: 20 Minute AMRAP


Row 300 m.


3x 225# Back Squat


3x 135# Clean and Jerk

Holiday Gym Hours:

NOTICE: Gym will be closed on Thanksgiving Day!

Wed. 11-24-2010: 6am, 7am & 8am calsses (No Schedule 5:30pm class)
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)


Thrs. 11-25-2010: GYM CLOSED! Thanksgiving Day


Fri. 11-26-2010: 8:00am ONLY!!! Co-Ed Boot Camp ONLY!
No 6am, 7am or 5:30pm Classes!
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)



Sat. 11-27-2010: 8:00am Co-Ed Boot Camp
 
 
If you have any questions or concerns please contact Jeremy Barnett at 239-851-3940
or at crossfittb@yahoo.com .
 
Have a Happy & Safe Thanksgiving!