WOD
Helen
Run 400m
Dumbell Swings x 21
Pullups x 12
3x
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CrossFit Journal
Schedule
August 18, 2008
August 16, 2008
WOD
Ethan shows the newbies proper rowing technique
Back Extensions
Box Jumps
Wallball
50-40-30-20-10 reps
July 07, 2008
WOD
15 Deadlifts
10 Burpees
Run 400m
x 5
July 04, 2008
WOD
Wall Ball x 30
Box Jumps x 30
Run 400m
x 5
July 03, 2008
WOD
15 pullups
15 Tircep Dips
10 overhead squats
run 400m
x5
July 02, 2008
WOD
Pushups x 10
Box Jumps x 10
Knees 2 Elbows x10
Squats x 10
As many rounds as you can in 20 minutes
June 30, 2008
WOD
Tabatta Something Else
Work for 20 seconds and rest for 10 second for 8 sets. Keep track of how many reps for each set. Move immediately to the next exercise.
Pushups
Pullups
Situps
Squats
June 27, 2008
WOD
800m run
Dumbell swings x 21
Thrusters x 21
Pullups x 21
3x
June 25, 2008
WOD
21-15-9
Clean
Tricep Dips
Box Jumps
June 24, 2008
WOD
Thrusters x 15
Dumbell Swings x 15
Row 600m
x5
