AMRAP>.... 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
The 2009 CrossFit Games!! Will you be
there in 2010??? We will be training for
the individual competition as well as fielding
an affiliate team this year.
Remember we are doing running drills from 1500 to 1600
there will be no trainers available during this time which
means no WOD's..... Hope to see you there!
NUTRITION SEMINAR: Here is the Meal Plan I promised
yesterday, thank Lois when you see here because I totally
forgot about this.
ZoneDiet_May04.pdf
Zone Calculator:
Zone Block Calculator.xls
9 rds + 2 Back Ext. Rx'd.
rx'd 11 rds and 10 GHD SU / 2 BE
14 rds Rx'd.
12 rds +4 wallball shots as Rx'd
Adam won.
11rds 12#MB
15 rds 10wb and 8 ghd witha 12# ball... AHHHHH! next time more weight
9rds + 10wb (10#MB) & 2 GHDs
15min amrap
7 ball squats 12#
14 abmat
7 back ext
12r + 7+14
14 rds + 9 WB 12lb Ball. Gonna have it up the weight next time!!!!
12Rds+10WB/10GHDsitups w/14pounds MB