shine your light
today’s OC Crossfit workout (10/25/2010):
“Captain America”
800M Run
then..
x5 Rounds
-3 Clean & Jerk (body weight, ie. 195 lbs.)
-6 Pullups (chest to bar)
-9 Pushups (clapping)
do what others won’t
today’s OC Crossfit workout (10/20/2010):
“Paddy Brown” – Hero (Mike Bilek)
x3 Rounds
1000M Row
-50 Squats
-40 Pushups (Crossfit Games standards)
-30 Situps (GHD)
-20 Pullups
-10 K2E (knees-to-elbows)
just do it
today’s OC Crossfit workout (10/19/2010):
21-15-9
One Arm Kettlebell Snatch (left arm, 53 lbs.)
One Arm Kettlebell Snatch (right arm, 53 lbs.)
Pullups
tap into your power
today’s OC Crossfit workout (10/14/2010):
-10 Push Press (65 lbs.)
-20 Wallballs (20 lbs.)
-30 Thrusters (45 lbs.)
-40 Situps (GHD)
-50 Ring Dips (jumping)
-40 Back Extentions (GHD)
-30 Sumo Deadlift Highpulls (65 lbs.)
-20 Slamballs (20 lbs.)
-10 Push Jerks (65 lbs.)
chart your course
today’s OC Crossfit workout (10/12/2010):
“Nicki”
x3 Rounds
-500M Row
-30 Slamballs (20 lbs.)
-30 Pushups (Crossfit Games standards)
believe there’s a way
today’s OC Crossfit workout (10/11/2010):
“Annie, are you okay?”
21-15-9
-Sumo Deadlift Highpulls (53 lbs.)
-Dumbbell Thrusters (35 lbs. each arm)
-Rowing (calories)
-Burpees
-Medicine Ball Cleans (20 lbs.)
-Wallballs (20 lbs. / 10 ft.)
define what’s possible
today’s OC Crossfit workout (10/8/2010):
“Jeremy”
21-15-9
-Overhead Squats (95 lbs.)
-Burpees
commit to daily habits
today’s OC Crossfit workout (10/6/2010):
“Graeson”
x3 Rounds
-800M Run
-30 Burpees
-30 K2E (knees-to-elbows)
celebrate progress
today’s OC Crossfit workout (10/5/2010):
“Helen”
x3 Rounds
-400M Sprint
-21 Kettlebell Swings (53 lbs.)
-12 Pullups
set the example
today’s OC Crossfit workout (10/4/2010):
“Playdate with Grace & Karen”
x10 Rounds
-3 Clean & Jerks (135 lbs.)
-15 Wallballs (20 lbs. / 10 ft.)
