CrossFit South City

4-28-09

20 DEADLIFTS -BODY WEIGHT

50 PULL-UPS

20 SIT-UPS

5 ROUNDS FOR TIME

4-23-09

 

"It's never to late" and at age 66 JoAnn Miller can vouch for that. It has taken some time to perfect her Deadlift but with her dedication and commitment it has definetly paid off. She has just hit her first goal of lifting 115lbs for a rep of 3! Her next goal is 150...I will keep you posted. Congratulations JoAnn we are all so proud of you, you're and inspiration to us all!

4-21-09

WOD

100 TIRE FLIPS FOR TIME

SAT 4-18-09

TABATA PUSH-PRESS

WOD

5 BOX JUMP BURPEES

10 SUMO-HIGHPULLS

15 KETTLE SWINGS

20 PUSH-UPS

25 SQUATS

6 ROUNDS FOR TIME

4-16-09 "ANGIE" EXTENDED VERSION

 Shout out to Gregg, he did this workout in 30:50!

100 PULL-UPS

 100-PUSHUPS

100 SIT-UPS

100 SQUATS

100 PUSH PRESS 55/75 PRESCRIBED WEIGHT

100 CALORIE ROW

POST WORKOUT-HANG CLEAN WORK

4-14-09 WOD

400 METER RUN

20 TIRE FLIPS 

20 BURPEES

10 ROUNDS FOR TIME

WOMENS PRESCRIBED WT-190 MENS-225 ON TIRE FLIP