Wed. 9-30-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Press
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%

WOD: Partner Training
100 - MB Chest Passes (50 each person)
100 - MB Rotational Passes (50 each person)
50 - Bench Dips (partner holds feet of person doing dips off the ground)
50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)

Happy 1st Year Anniversary Anniversary Josh & Lindsay

Happy Anniversary!


I'd like to wish Josh and Lindsay a Happy CrossFit 1st Year Anniversary. Thanks for your contuned support and commitment. I'm happy both of you are part of our EA/CrossFit community.



I look forward to having both of you with us for many years to come.



Jeremy Barnett





http://www.cf-tb.com/

Tues. 9-29-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

WOD: 2 Rounds Best Time
KB or Sand Bag Carry Around Bldg.
10-GHD Sit Ups
50 Jump Ropes or 25 Double Unders
10-KB Windmills (each side)
500 m. Row

CrossFit women beats her attacker

Kick ass CrossFitter Katy from CrossFit Nasti in Ohio fights of a home intruder with evil intentions - bravo! Another reason to CrossFit Ladies :)

Hear her story here:
http://www.wlwt.com/video/21113330/index.html

Mon. 9-28-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Overhead Squat

Core Lift: Overhead Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: 4 Rounds
2 x's Jump Over Small Hurdles (NO WEIGHT)
2 x's KB Carry Over/Under Big Hurdles
10- KB Lunges Each Leg

BIG D 445 lb. Squat P.R.

BIG D 445 lb. Squat P.R. Age 15, 194 lbs.

EA's Sat. Powerlifting Team Training

EA's Sat. Powerlifting Team Training