Monday, April 12, 2010

Mon. 4-12-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%



WOD: 2 Rounds best time

High/Low Box Step Ups Weighted (Sandbags or KB’s)

Full length of back parking lot Lunges B.W.


EA Youth Club & Night Class:
Core Lift: KB Front Squats Heavy
10, 8, 6, 4, 2

WOD: 3 Rounds
10-Box Step Ups
10- KB Floor Presses
Plate Over Head Lunge 60 yrds.
10-KB Plank Rows
KB Farmers Carry 120 yrds.

1 comment:

CrossFit Thoroughbreds said...

Morning Class Times:
Beth 14:55
Amy 15:12
Sara 14:00
Emilio 14:09
Lynn 16:27
Joann 16:38
Melissa 17:24
Joel 18:50
Cordula 8:20
Wayne 8:50 (1-round)
Debbi 6:51 (1-round)
Julie 10:51
Janet 10:15
Efrain 8:25
Lily 9:58
Shelley 9:52
Fran 11:22
Naomi 9:58
AnneMarie 10:53

EA Youth Club & Night Class WOD:
Fabian 27:54
Trey 34:55
Mehmet 16:39
Ben 18:05
Jeremy 15:09
Brian 20:37
Colby 25:00
devonay 24:20
Safwon 23:07