FRIDAY Feburary 12, 2010

Row

Sunrise/sunsets

Tire shove

Inchworms

Ball slams

Wall ball

Rope whips

Pushups

Starfish jumps

Med ball situps

45/15   X  4 rounds

THURSDAY Feburary 11, 2010

Rear Squat     10-9-8-7-6-5-4-3-2-1

Power Cleans   3×10

Stiff Leg Deadlifts off box   3×8

Kettlebell Lateral Lunges   3×20

Calv Raises   4×25

Jumping Lunges   x 100

Abs of Choice   x 100

WEDNESDAY Feburary 10, 2010

5 Pullups

10 Pushups

15 Kettlebell swings

20 Situps

25 Box jumps

30 Body squats

X   5  rounds for time

TUESDAY Feburary 9, 2010

Kettlebell Swings R/L   1 minute

Kettlebell Cleans R/L   1 minute

Kettlebell Jerks R/L   1 minute

Kettlebell Snatchs R/L   1 minute

Rest 1 minute

X 3 rounds

MONDAY Feburary 8, 2010

CONGRATS TO CROSSFIT OBX ON YOUR STELLAR PERFORMANCE AT THE GARAGE GAMES 2010 ALL WEEKEND IN GEORGIA!!!

THURSDAY Feburary 4, 2010

Rear Squat   5×5   (hvy)

Thrusters   5×20   (75/95#)

Power Cleans   5×8   (95/135#)

Kettlebell Swings   5×20   (hvy)

Leg Extensions   5×5   (hvy)

Weighted Abs of Choice   x 100

WEDNESDAY Feburary 3, 2009

Uphill climb

Row

Strider

Box jumps

Rope whips

Touch downs

Broncos

Dot drill

Reverse broncos

Situps

45/15   X  4 rounds

TUESDAY Feburary 2, 2010

Strict pullups   3×15

Lat pull downs   3×8

Strict press   3×8

Close grip bench   3×8

2″ Barbell curls   3×8

Face pulls   3×15

Abs   x 300

MONDAY Feburary 1, 2010

DECK ‘o’ CARDS

Hearts= burpees

Diamonds= thrusters

Spades= situps

Clovers= kettlebell swings

Jokers= dealers choice