Waiter’s Walk

40 Russian Twists

30 Ab Mat

20 Russian Dead Lift

10 HR Push Ups

4rft

W.O.D. 7/27/11

Thrusters 5×3

Weighted Pull-ups 10×2

WOD 7/27/11

12 min AMRAP

10 Power Cleans

15 Walking Swings

10 Box Jumps

W.O.D. 7/26/11

Back Squat 5×3

W.O.D. 7/22/11

Weighted Pull-ups 10×1

TWELVE Days of QCrossfit!

Just like that song, complete 1 rep of the first exercise, then 2 reps of the second exercise and back to 1 of the first…then 3,2,1…4,3,2,1…5,3,2,1..and so on.

Strength day:

Thrusters 5×5

With a 20 minute running clock, perform the following every two minutes:

KB or DB Military Press X10

Tuck Jumps X10

Ab Mat X10

Bear Crawl X3

For the month of August there will be NO 4:30 class on Mondays and Wednesdays.

W,O,D, 7/15/11

AMRAP In 20:

Max rep Pull-ups

Max Rep Push-ups

You must Beat your reps each round, even by one rep!

W.O.D. 7/14/11

Stations:

1:00, 1:15, 1:30, 1:45, 2:00. Whoever rows the most distance is the winner! Keep track of distance and add on each time through.

Rower

Ring Rows

Alt Swings

Thruster

Squat Thrusts