freaky Fiday

25 burpees
25 thrusters
100 situps
100 pushups

Monday..Monday..WOD

Oly bar
20 dead lifts
20 thrusters
40 front squats
20 burpees
100 situps

WOD "Saturday Special"

5 minutes run
5 minutes jump rope (as many as can)
for time
100 pushups
100 situps
rest as needed :)

20 thrusters 10lbs
20 burpees
60 sit ups(30u,30l)
20 pushups... Read More
5 hand stand push up

Kid in the Candy Store

Went to second hand Sports Store and was looking to pick up an Oly Bar, couldn't find any, all they have were small 7' bars, but nevertheless, i was excited and picking up some must have for crossfit; 4 pair of jump ropes, Abs roller, a football, stability ball, and 2 pairs of resistant band. While i was checking out, the owner son came in to drop of all thing, an Oly bar, I was like "Yeah".. total cost my kid in the candy store less than 10gallon of gas. I am happy, now i can do more Crossfit WOD, jump rope and practice Oly bar squat, front squat,overhead squat,clean&jerk,dead lift and sumo deadlift. Very excited! my next to buy or make list; pull up bar, Plyo box and rubber plates and of course it getting cold on the feet, stall mats would be ideal.

100 sit ups
30 squats 45lb front
20 burpees
40 pushups

1 block run
30 thrusters w 10lb
30 burpees
60 sit ups
80 pushups

2x
25 burpees
25 thrusters (10lb)
25 situps
25 pushups

Abs wod

100 sit ups
- 25 shoulder off the ground
- 25 leg raises
- 25 L side reach
- 25 R side reach
40 heel touch
1min hold front
1min Lside hold
1min R side hold

tight Tuesday wod

2x
50 squats
50 sit ups
50 push ups
50 thrusters

Wod

1 block run
100 sit ups
3 min hold
30 air squats

wod "monday more"

2x
20 Burpees
20 Air Squats
20 Sit ups
20 Push ups