Wednesday March 10 2010
Tuesday, March 09, 2010
LiftDeadlift 3 x 5
WOD
5 rounds
2 rope climbs
Row 500 m
Posted by Jean on 03/09 at 10:24 PM
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I have always struggled with my self-confidence and personal image and have always been…
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Deadlift 3 x 5
WOD
5 rounds
2 rope climbs
Row 500 m
Tuesday March 9, 2010
"It is not so important who starts the game but who finishes it."John Wooden
Tuesday, March 9
Lift
Press 3x5
WOD
Amrap 20
1 Full ROM kiss the wall
3 Muscle ups
10 Pushups
15 Squats
Posted by Jean on 03/09 at 12:23 PM
Monday March 8, 2010
Monday, March 08, 2010
Monday, March 8Lift
Squat 3x3
WOD
3 rds
12 Back Squats
9 Front Squats
6 Overhead Squats
3 Box Jumps
(M: 135, 30 W: 95, 24)
Once in awhile we trainers have to ask our clients for assistance. If you enjoy CrossFit and want it to continue at DAC -please email rnbeede85@yahoo and (JavaScript must be enabled to view this email address). We are trying to expand and enhance the program and we want to make sure that the folks at DAC know what CrossFit means to you!!!!!!!
Posted by Jean on 03/08 at 01:26 PM
Saturday March 6, 2010
Friday, March 05, 2010
Saturday, March 6, 2010WOD
“Dirty 530”
5 Muscle ups
53 HSPU
530 Double Unders
Posted by Jean on 03/05 at 09:53 AM
Friday March 5, 2010
Friday, March 5WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats
Endurance
3+ hours after WOD or at 5:30pm for POSE practice
Posted by Jean on 03/05 at 09:52 AM
Wednesday March 3, 2010
Tuesday, March 02, 2010
Wednesday, February 3WOD
30 minutes to complete for total
Max rep Pullups
Max rep GHD Situps
Max Weight TGU
Max Weight Zercher Squat
Posted by Jean on 03/02 at 10:03 PM
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