Memorial Day Workout

1 round per minute

30 rounds total

Each Round Consists of:

5 Lunge Steps

5 Bench Dips
5 Back Extensions (Superman's)

Rest until the minute is up. Add or Subtract reps as needed.

Post total Lunge Steps, Dips, and Superman's completed in 30 minutes to comments.

Have a Great Holiday!

See you Tuesday!!

100528 WOD

Thrusters

10,3,1,1

Rest 5 Minutes

"Run Out"
10 Rounds Of:
   200m Run
  45 seconds rest

Post times for each rep to comments and compare to 091112.

100527 WOD

Press

10,3,1,1,

Rest 5 Minutes

"Bearcat"

4 Rounds Of:
25 Box Jumps
25 Swings (.25 of BW)
25 Deadlifts (BW)

Post Time to Comments and Compare to 100118.

Nice Article about CrossFit

http://www.getfitslowly.com/2010/05/18/getting-started-with-crossfit/

100526 WOD

Deadlift

10,3,1,1

Rest 5 Minutes

"CF-Cordova"

5 Rounds Of:
200m Run
10 Box Jumps

Post time to comments.