Happy New Year!!!!!!!

Senior Farlee

WOD - 26 Oct 2010

Location – Cadet Gym Basement (Racquetball Courts Across from CrossFit Room)

6 Rounds for Time
Bear Crawl (2 lengths of the court) - http://www.youtube.com/watch?v=ORUVgqJLHEU
25 Pushups
Broad Jump (2 lengths of the court) - http://www.youtube.com/watch?v=PCNSlhIQ0rA
20 KB Swings 53/36 - http://www.youtube.com/watch?v=rJqPgV681Hg

Do three Burpees after every five broad jumps.

Thursday, October 21 - WOD

For time:
1000 meter run
50 push-ups
1000 meter run
50 sit-ups
1000 meter run
50 body squats

Tuesday, October 19 - Tabata This!

Tomorrow’s workout is as follows:

"Tabata This!"
Tabata Row (Sub With Run)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

We will split into groups and start at different stations to accommodate pull-up bars.

http://www.crossfit.com/mt-archive2/005256.html

http://media.crossfit.com/cf-video/CrossFitLA_TabataThisWOD.wmv

Friday: Cadet Weight Room, We are doing Fran!!!!

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Friday WOD

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Senior Farlee

Terrible 10's

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Friday, 3 Sep Workout, West Gym

5 RFT
50 box Jumps
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Senior Farlee

WOD - Wednesday, 1 September 2010

Location - Field House

"Helen"

Three rounds for time:
Run 1 lap
21 - Kettlebell swings
12 - Pull-ups

http://www.crossfit.com/mt-archive2/002374.html

Mondays Workout!

Every minute on the minute for 15 minutes perform:
3 Burpees
3 Thrusters
3 Burpees

It was a good one!!!!!!
Senior Farlee