Friday, 09.03.10: L-Train

***CFV will be closed Monday, September 6.  Have a safe and fun Labor Day weekend***

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WOD:

AMRAP 26 min of:

• 9 Deadlift (155/85)
• 3 Squat Clean
• 8 Toes-to-bar
• 4 Muscle-ups

Happy Birthday Lane!

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knee box jump

note the damage to the box!!!  this must be where it all began.

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REMINDER:  September membership fees are due

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Thursday, 09.02.10: pull-up break

WOD:

Four rounds for time of:

• 30 Double-Unders (5:1)
• 20 Kettlebell Swings (53/35)
• 10 Box Jumps (30/24)
• Run 200m

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THE TACTICAL CROSSFITTER

Wednesday, 09.01.10: death by pull-up

WOD:

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...continue as long as you are able.

Use as many sets each minute as needed.

then...

Max squats in 2 minutes

Max push-ups in 2 minutes (hand off the ground)

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This video is a little on the long side, 9+ min, but worth the time.