DAC CrossFit Monthy Archives

Friday November 27, 2009

Friday, November 27

WOD
30 GHD Sit ups
5 OHS
25 GHD Sit ups
10 OHS
20 GHD Sit ups
15 OHS
15 GHD Sit ups
20 OHS
10 GHD Sit Ups
25 OHS
5 GHD Sit Ups
30 OHS


Saturday 9:00 a.m. beginners
10:00 a.m. advanced

Happy Thanksgiving

Thursday, November 26

WOD THE TURKEY’S REVENGE
Run one mile
Do Fran (21,15, 9 -Barbell Thrusters, Pull-ups)
Run one mile
Do Fran, again


DAC open 7:00 a.m.-12:00

Remember the average Thanksgiving dinner is 5200 calories !!!!

Friday Schedule all classes normal with the exception of the 6:00 a.m.-canceled

Saturday 9:00 a.m. beginners
10:00 advanced at DAC

Wed. November 25, 2009

Wednesday, November 25

WOD
5 rds
25 abmat situps
15 box jumps
5 muscle ups

Holiday Schedule

All classes the same as usual-one cancellation no 6:00 a.m. class on Friday!!!!!

November 21,2009

9:00 a.m. class Cancelled due to the Turkey Trot

10:00 at DAC

Friday November 20, 2009

, November 20

WOD
5 rounds for time
1 Hang Power Clean
2 Front Squat
1 Split Jerk
1 Snatch Balance
1 OHS

Thursday, November 19,2009

Thursday, November 19

WOD
5 rounds for time
400 m row
7 muscle ups

Don't forget Saturday advanced class is moving from 10:30 to 10:00 at DAC

Wednesday, November 18, 2009

Wednesday, November 18

WOD
3 rounds for time;
10 R arm db power snatch
20 R arm waiter’s walk lunges
10 L arm db power snatch
20 L arm waiter’s walk lunges
(may use kb or db)

Tuesday November 17, 2009

Tuesday, November 17

WOD
“J.T.”
21,15,9
HSPU
Ring Dips
Push Ups

Notice-for the rest of the winter
Saturdays classes 9:00 at DAC beginners
10:00 advanced at DAC

Jean -Morning trainer at Boot Camp Cooking School

November 16, 2009

Monday, November 16

WOD
Squat/ Burpee ladder


NOTICE

For the winter Saturday classes will be as follows:
9:00 beginners
10:00 advanced all classes at DAC

November 16, 2009

Monday, November 16

WOD
Squat/ Burpee ladder


NOTICE

For the winter Saturday classes will be as follows:
9:00 beginners
10:00 advanced all classes at DAC

Saturday November 14, 2009

9:00 Beginners class DAC

10:30 DAC for CrossFit Baseball

Friday November 13, 2009

Friday, November 13

WOD
“Nicole”
20 min Amrap
Run 400m
Max rep pullups
(keep 400 pace constant throughout workout, no resting on the run=no less than 80% effort. Pullup set terminates when your hands come off bar)

Thursday, November 12, 2009

Thursday, November 12

WOD
“Annie”
50, 40, 30, 20, 10
Double Unders
Situps
(full ROM GHD, or anchored AbMat situps)

November 11, 2009

WOD
“Chief”
5 x 3 minute rounds; 1 min rest between rds
3 power clean - 135#
6 push ups
9 squats

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