Friday, January 30, 2009

WOD 49

21-15-9-5

Dumbbell Snatches (25 lbs.)
Push-Ups
1' Vertical Jumps

Saturday, January 24, 2009

WOD 48

@ CrossFit Halifax, Nova Scotia

21-15-9-15-21
Jumping Back Squats (65 lbs.)
Push-Ups

Friday, January 23, 2009

WOD 47

"Grace"

30 Clean and Jerk (95 lbs.)

Time - ?:?? (Not Prescribed)

Wednesday, January 21, 2009

WOD 46

50 Double Unders
30 Pull-Ups
40 Double Unders
25 Pull-Ups
30 Double Unders
20 Pull-Ups
20 Double Unders
15 Pull-Ups
10 Double Unders
10 Pull-Ups

Time - 20:15

Saturday, January 17, 2009

WOD 45

"Fran"
21-15-9

Thrusters
Pull-Ups

Time - ?:?? (Not Prescribed)

Friday, January 16, 2009

WOD 44

4 Rounds:
15 Wall Balls
15 Box Jumps
15 Pull-Ups

Maximum Box Jump Height - 46''

Wednesday, January 14, 2009

WOD 43

750m Row
40 Ring Dips
100 Ball Slams (20 lbs.)

Time - 11:39

Saturday, January 10, 2009

WOD 42

5 Rounds:
15 Front Squats (85 lbs.)
10 Dumbbell Snatches (25 lbs.)

Time - 11:59

Friday, January 9, 2009

WOD 41

Total 80 Reps:

49 Calories Rowing
31 Pull-Ups (Time - 3:41)


3X3 Cleans (95 lbs., 115 lbs., 135 lbs.)

Tuesday, January 6, 2009

WOD 40

"CrossFit Total"

Back Squat - 205 lbs.
Shoulder Press - 100 lbs.
Dead Lift - 265 lbs.

Total - 570 lbs.