CF North County

Monday December 10th 2007

CF WOD

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Sunday December 9th 2007

CF WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Saturday December 8th 2007 WOD

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Saturday December 1st 2007 WOD

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Friday November 30, 2007 - WOD

WOD

CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Thrusday Nov 29, 2007 - WOD

CF WOD 

Run 5 K

Post time to comments.

Friday November 16th 2007 - CF WOD

CF WOD

REST Day!

Competitive Athletic

Complex Training Set x 3

Squat 5 reps x 80-90% 1 rep max

Vertimax x 20 second tuck jumps

10 yards super slow - stay low walking lunges

repeat!

Thrusday Nov 15th 2007 - CF WOD

WOD

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Wednesday November 14th, 2007 - CF WOD

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday November 13th 2007 CF WOD

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".