Archive for: April 2008

Men use 115# • Women use 80# 
10 Front Squat
10 Push Press
10 Thruster
10 Pull-up
10 Burpee
8 Front Squat
8 Push Press
8 Thruster
10 Pull-up
10 Burpee  
6 Front Squat
6 Push Press
6 Thruster
10 Pull-up 
10 Burpee
4 Front Squat
4 Push Press
4 Thruster
10 Pull-up 
10 Burpee 
2 Front Squat
2 Push Press
2 Thruster
10 Pull-up 
10 Burpee

1-1-1-1-1-1-1 Post loads to commentsRemember, CrossFit is about functional fitness.Max weight is the goal! BUT - Your form is more important than the weight!

Five Rounds for time of
Run 400 Meters
30 Box Jump, (24in box)
30 Wall Balls, (20lb ball)
Post time to comments.  

Press - 1• 1• 1• 1• 1• 1 Push Press - 3• 3• 3• 3• 3 Push Jerk - 5• 5• 5• 5• 5

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Congratulations to Tim and Andrea both for doing an outstanding job representing Crossfit Results at the Crossfit Mid-West Challenge held in Omaha, NE on Saturday April 5th.  Tim P.R.’d (personal record) in both the CFT and the WOD (Nancy) and Andrea P.R.’d in the WOD and won the 3rd place bronze medal in the Crossfit Total.  Great job!!!!!! 

For any CrossFit newbies…a bit of CrossFit trivia……WOD = Work Out of the Day  

CFT = Cross Fit Total; Your combined total of the BS (Back Squat) SP (Shoulder Press) and DL (Dead Lift)                                             

Hey, any work out that has this many military involved is bound to be loaded with acronyms!  

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