W.O.D.

Wednesday

CrossFit FlexGym — Wed, 10 Mar 2010 11:48:57 +0000

3 Rounds

15 Dead Lift (225, 155)
15 Burpees

Tuesday

CrossFit FlexGym — Tue, 09 Mar 2010 13:31:38 +0000

15 Min AMRAP

2 Muscle Ups
6 HSPU
10 V-ups

Monday

CrossFit FlexGym — Mon, 08 Mar 2010 02:53:06 +0000

25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)

Congrats on getting your Level 1 Cert. Todd!!!!

Saturday

CrossFit FlexGym — Sat, 06 Mar 2010 03:06:43 +0000

20 minute AMRAP

3 Thrusters 95/65
5 Pullups C2B
7 Ring Dips

Short Vids (Jimmy & Matt):

http://www.crossfitflexgym.com/storage/DSCN0691.AVI

http://www.crossfitflexgym.com/storage/DSCN0692.AVI

Friday

CrossFit FlexGym — Fri, 05 Mar 2010 12:37:57 +0000

21-15-9

KB Swings
Box Jumps
KBHP

Thursday

CrossFit FlexGym — Thu, 04 Mar 2010 13:37:56 +0000

5 rounds

2 Press
4 Push Press

Adjust weights between round for max weight

Wednesday

CrossFit FlexGym — Wed, 03 Mar 2010 13:38:21 +0000

The Jackhammer

60 KB Swings (1.5,1)
50 Box Jumps (24,18)
40 Wall Ball (20,12)
30 Pull Ups
20 Sit Ups
10 Snatches (115,65)
100ft O.H.L. (45,25)

Tuesday

CrossFit FlexGym — Tue, 02 Mar 2010 13:25:46 +0000

3 Rounds

12 Cleans (155,105)
12 Burpees

Monday

CrossFit FlexGym — Mon, 01 Mar 2010 13:37:08 +0000

5-4-3-2-1

HSPU
Muscle Ups

*15 push ups after each station
(ex: 5 hspu, 15 pu, 5 Mup, 15 pu, 4 hspu, 15 pu...)

Video:
http://www.crossfitflexgym.com/storage/mbs%20cooldown.wmv

Saturday

CrossFit FlexGym — Sat, 27 Feb 2010 14:25:37 +0000

Diane

21-15-9

Deadlifts
Handstand Pushups

Check out this short vid:
http://www.crossfitflexgym.com/storage/Double%20bbdl.wmv