http://www.daccrossfit.com/index.php/Main/index/ DAC CrossFit - Davis Athletic Club CrossFit en jejordan@live.com Copyright 2010 2010-03-10T03:24:04+00:00 http://www.daccrossfit.com/index.php/Main/wednesday_march_10_2010/ {summary}Lift Deadlift 3 x 5 WOD 5 rounds 2 rope climbs Row 500 m
Deadlift 3 x 5

WOD

5 rounds
2 rope climbs
Row 500 m]]> 2010-03-10T03:24:04+00:00 http://www.daccrossfit.com/index.php/Main/tuesday_march_9_2010/ {summary}"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 John Wooden


Tuesday, March 9

Lift
Press 3x5

WOD
Amrap 20
1 Full ROM kiss the wall
3 Muscle ups
10 Pushups
15 Squats
]]> 2010-03-09T17:23:47+00:00 http://www.daccrossfit.com/index.php/Main/monday_march_8_2010/ {summary}Monday, March 8 Lift 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 dacfinance@sbcglobal. 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!!!!!!!
Lift
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 dacfinance@sbcglobal. 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!!!!!!!
]]> 2010-03-08T18:26:53+00:00 http://www.daccrossfit.com/index.php/Main/saturday_march_6_2010/ {summary}Saturday, March 6, 2010 WOD “Dirty 530” 5 Muscle ups 53 HSPU 530 Double Unders
WOD
“Dirty 530”
5 Muscle ups
53 HSPU
530 Double Unders
]]> 2010-03-05T14:53:09+00:00 http://www.daccrossfit.com/index.php/Main/friday_march_5_2010/ {summary}Friday, March 5 WOD “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 Squats Endurance 3+ hours after WOD or at 5:30pm for POSE practice
WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

]]> 2010-03-05T14:52:43+00:00 http://www.daccrossfit.com/index.php/Main/wednesday_march_3_2010/ {summary}Wednesday, February 3 WOD 30 minutes to complete for total Max rep Pullups Max rep GHD Situps Max Weight TGU Max Weight Zercher Squat
WOD
30 minutes to complete for total
Max rep Pullups
Max rep GHD Situps
Max Weight TGU
Max Weight Zercher Squat

]]> 2010-03-03T03:03:18+00:00 http://www.daccrossfit.com/index.php/Main/friday_february_26_2010/ {summary}Friday, February 12 WOD “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 Squats Endurance 3+ hours after WOD or at 5:30pm for POSE practice
WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

]]> 2010-02-26T04:43:33+00:00 http://www.daccrossfit.com/index.php/Main/thursday_february_25_2010/ {summary}Thursday, February 25 Lift 6x 250 m row w/ 2 min rest between WOD 15 min AMRAP 15 Thrusters 15 SDHP 75 lbs/45-55 lbs
Lift
6x 250 m row w/ 2 min rest between

WOD
15 min AMRAP
15 Thrusters
15 SDHP
75 lbs/45-55 lbs
]]> 2010-02-25T02:34:58+00:00 http://www.daccrossfit.com/index.php/Main/wednesday_february_24_2010/ {summary}Wednesday, February 24 Lift Deadlift AMRAP 3 minutes @ 1.5 bodyweight WOD 3 rds 20 Pushups 20 Situps 20 Squats 20 Lunges All movements with 45/25 lbs plate and VERY strict rom
Lift
Deadlift AMRAP 3 minutes @ 1.5 bodyweight

WOD
3 rds
20 Pushups
20 Situps
20 Squats
20 Lunges
All movements with 45/25 lbs plate and VERY strict rom
]]> 2010-02-24T15:13:33+00:00 http://www.daccrossfit.com/index.php/Main/tuesday_february_23_2010/ {summary}Tuesday, February 23 Lift Push/Split Jerk 3x1 WOD 20 Muscle Ups then 5 rds 10 ring dips 15 Pull Ups Lift
Push/Split Jerk 3x1

WOD
20 Muscle Ups
then 5 rds
10 ring dips
15 Pull Ups
]]> 2010-02-23T13:22:37+00:00