Core, core, core!

Buy in:

Turkish get ups
5R/5L

WOD:
Overhead squat
5x5

Cash out:
10:00 min. jump rope as consistantly as possible. There is a 5 burpee penalty for each mistake.

Happy Friday!!!

Picture: Rowing does for the whole body what running does for the legs alone. Lisa on her "rest" day. :)

Rest...

Today is a rest day for those of you that have hit the past 3 days hard. Work/rest management is crucial to improvement. For those of you showing up tonight...we'll have custom WODs ready.

Picture: CrossFit Marley has the right idea.

Hero WOD...

Yesterday EFB did it's first hero WOD "Will". In dedication to our Willie - David William Palinsky "Willie" II (1982 - 2007). Happy birthday brother, we love and miss you dearly...

"Will"
3 rounds for time:
15 Dumb bell Thrusters
20 Box Jumps
25 Knees to Elbows
Run 400m

Post time to comments.

*have champagne when done*

Hmm...let's pick up something heavy and run!

4 rounds for time:
21-18-15-12
Deadlift
Run 400m

Select bodyweight for deadlifts. If you are not able to deadlift that much yet, drop down to 70-80% of BW. Stay on the safe side when deadlifting for time. This one could be a crippler :)

Picture: Lisa and Claire having some Abmat fun.

"Cindy is a vicious wretched b*tch!" - Mark Rippetoe

Happy Monday!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

See comments for scaling and post # of rounds.

Picture: Manda crushing the slam balls.

Oh - I forgot to post the Park WOD workout from Saturday:

3 rounds for time:
Run 400m
30 bench jumps
20 sit ups
10 burpees

For those of you that remember, post your time to comments.

Park WOD Saturday 7-24-09!

Greetings CrossFit enthusiasts,

Come out and join us tomorrow morning for a workout! 8 o'clock sharp in the AM! Truxtun Ext. par course across from Triple A and Total Woman. Don't forget h2o and a towel! See you in the morning!

Gym WOD:

21-15-9
Hang Power Clean or Snatch
Knees to Elbows

Rx'd load of 135/95, scale accordingly, but make sure it's heavy. This should be a fast one...around the 5 min. range. Have fun!

Picture: Steve gettin' some decent Front Squat depth.

Used to be called the "Healthlift"

Team 5 @ 5am WOD:
Deadlift practice

10 rounds
Every 2min. on the min.
Run 100m
7 DB swings
7 push ups

Jason did 10 reps of each! Way to go Jason!!!

5:30pm WOD:

Deadlift
5-5-5-5-5
Rest 5min.
7 rounds for time:
10 Medicine Ball Cleans
10 Burpees

Post loads and time to comments.

Picture: Peeps getting down in the box!