5/31/09 WOD
5-4-3-2-1
The Complex –> 1 Power Clean, 1 Hang Clean, 1 Hang Squat Clean, 2 Push Jerks
200m Run
5/29/09 WOD
21-15-9
SDHP
Wall Ball
Row 500m
Then…
50 GHD Sit Ups
5/28/09 WOD
21-15-9
Maneaters
Push Press
Lunges
200m Run Sprint
(25/45)
5/25/09 WOD
Four of 831’s CrossFitters, John, Janice, Janet and Franny, went up to CrossFit North Santa Cruz for the Trevor Win’E Memorial Day Fundraiser.
Workout:
300 Pullups
400 Pushups
500 Situps
600 Squats
We got 10th! Our time was 27:00.
5/24/09 WOD
5 Rounds of:
3 Box Jump
6 KBS
Run 50m
9 Squats
Run 50m
2 min Rest
5 Rounds
Then…
Double Alternating Tabata of:
Hollow Rock and Plank
Memorial Weekend Schedule/Hours
Our Memorial Weekend Hours are as follows:
Saturday, May 23rd:
9am Urban Rebound/X-Train w/Kelli (This class will be a combo of Urban Rebound and X-Train)
10am Its Beach Workout w/Greg (meet at Its)
Sunday, May 24th:
Normal hours 7:30am-6:30pm
Monday, May 25th:
Closed
5/22/09 WOD
10-9-8-7-6-5-4-3-2-1
Push Jerk (95/63)
Pullups
5/20/09 WOD
For time:
400m Run
30,22,14 of
Wall Ball
Rope Climb (only 3 each time)
Push Ups
400m Run
(run 400 then do all three rounds of exercises, then run again)
then…
1/2 Tabata of:
Hollow Rock
L-Sit
5/18/09 WOD
4 Rounds for time of:
12 One Arm Snatch (6 each arm)
12 Pullups
12 Jumping Squats
12 Burpees
200m Run
Then…
Tabata Sit Ups with a twist (instead of the 10 sec. rest, hold at a 45 degree angle for all 8 sets)
5/17/09 WOD
5-4-3-2-1
Heavy Clean and Jerk
Fast Sprints
831 in Action
