WEDNESDAY April 22, 2009

ITS MY BABY BROTHER ADAM’S 30TH BIRTHDAY!!! TEXT HIM AT 757-619-0746 AND WISH HIM WELL OR HARASS THE CRAP OUT OF HIM FOR ME!!

“FILTHY FIFTY”

50 Reps…in any order…of the following exercises. Only catch is that is has to be all 50 before you move on to the next one!!

Box jumps

Push ups

Kettlebell swings

Push press

Sit ups

Beat the tire

Supermans

Inchworms

Dips

Body squats

TUESDAY April 21, 2009

Rear squat   5×5

Front squat   5×3

Overhead squat   5×1….heavy!

Trap bar jumping squats   3×8

Glute ham raise   3×8

Super set:   leg extensions and leg curls   3×8

200 Abs of choice

MONDAY April 20, 2009

THE FIRST CROSSFIT WORKOUT IN THE NEW FACILITY!!!! YAY!!!!…Sorry I am in VA for my “real” job and will be back on Thursday! Sara will abuse you in my absence!!!

Row

Ring holds

Rope whips

Suitcase carry

Burpees

Ab flutters

Walking lunges

Pullups

Jump rope

Wall ball

45/15   x  5 rounds