Tuesday, 11 January 2010
Announcements:
Times:
"How Can I Get Out of This?"
Compare to 01 December 2009 / 22 January 2010
10 rounds for time:
"Deadly Fran"
Compare to 08 September 2009 / 25 November 2009 / 13 April 2010
- 100 Day Challenge: day 42, 59 to go!
- ONDEG Book Club meets January 20th at 6pm here at the gym. Bring a snack and a friend. Assignment: The Paleo Solution by Robb Wolf.
- CrossFit Montana Winter Challenge.
Times:
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Leg raise to plow x5
- Deep squat x2 min.
- 3x10:
- Dip
- Pull-up
- Push-up
- Good morning
- Overhead squat
- Burpee pull-up
- Inverted man-maker
- Thruster
"How Can I Get Out of This?"
Compare to 01 December 2009 / 22 January 2010
10 rounds for time:
- DU x20
- Burpee pull-up x5
- DU x20
- Inverted man-maker x5
"Deadly Fran"
Compare to 08 September 2009 / 25 November 2009 / 13 April 2010
- 15-9-6 thruster, pull-up and deadlift
- GHD sit-up 3x10
Comments