FRIDAY Feburary 19, 2010

20-16-12-8-4

Kettlebell thrusters

Sit up ball slam

Pullups

Box jumps

Back extensions

In/outs

***for time***

THURSDAY Feburary 18, 2010

Overhead Squat  5×5 (hvy)

Front Squat   21-16-11-6-1  (work to max single)

Jumping Hex Bar Squats   3×20

Reverse Hyper  3×20

Abs of choice  x 100

WEDNESDAY Feburary 17, 2010

“QUARTER POUNDER”

Run 1/4 mile

25 Pushups

25 Kettlebell swings

25 Situps

25 Body squats

X   5 Rounds for time

TUESDAY Feburary 16, 2010

Strict pullups   3×15

Thrusters   3×10

Bent over row   3×10

Plyo pushups   3×8

Snatch lowers   3×7

Shoulder complex   3×8

Clubs   5×5

Weighted abs of choice   x 200

MONDAY Feburary 15, 2010

“FIGHT GONE BAD”

Row

Wall Ball

Sumo Deadlift Hipull

Box JUmp

Push Press

1 minute at each station counting reps…1 minute rest between rounds…3 rounds!!

m=75#/20#      w=55#/14#        row for calories

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!!!