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Wednesday 01/28/09 WOD

By 01/28/2009No Comments

Warm Up

  • 100 Jump Rope

       21,15,9 of the following:

  •  PVC Thrusters
  •  PVC Press

Workout of the Day  WOD

Shoulder Press 10-8-6-4-2

Rest as needed then:

21,15,9 of the following for time:

  •  Thrusters  95#M/65#W
  •   Pull Ups

              2 Rounds of:

25 Glute Ham Sit Ups
25 Back Extensions

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Here are some pics of our members doing some of our Routines.  Above you see some Basic Barbell Movements and Bodyweight Movements which are inclusive with our High Intensity CrossFit Training Sessions.  A Drop in the Bucket.