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Friday, Sept. 30, 2011

Check out Robb Wolf’s recent article on the affordability of Paleo.

WOD

A) Press x1, Push Pressx2, Push Jerk x 3 @21X1; 5 sets Rest 2:00 between sets ( increase load each set)

B) Level 1 Weighted Pull ups @ 31X1; 3 , 3, 3, 3, 3, 3, 3 ; Rest 2:00 between sets (increase load each set)

B) Level 2 Jumping Pull up @ 41X1; 8-12 x 5 sets; rest 2:30 between

+

4 Rounds for time:

Run 150 or Row 250 Meters

25 KB Swing 55#/35#

25 Abmat Sit Ups Anchored

————————————-

Heather     9:56 Rx

Aaron         8:54 Rx

Seth            9:17 Rx

Jolene       9:35

Nick

Travis       12:19 *250m row

Jeremy     10:52

Michel     10:50

Cindy       10:46

Connie     11:04

Julie         12:18

Scott P.     9:47 Rx-Nice Scott!

Nick R.    10:56 Rx

Laura M.  9:47 Rx

Nicolle 8:50 Rx

Tracy 10:35 Rx

Erica 11:05 3 Rounds

Lynn 11:35

 

Heather-hittin' the weighted pull ups. Heather's sister Julie joined us this week!

Welcome Julie! -CROSSFIT IS A FAMILY SPORT

Jason -Finishing his first week strong!

Congratulations to all who completed ELEMENTS today. You all rocked it!

 

"How to" -Push Jerk during Elements

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