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

FRIDAY January 29, 2010

Row

Woody bag clean & press

Scissors

RIng holds

Tuck jumps

Turkish sit ups

Suitcase carry

Swiss ball walking lunges

Rope whips

Core crosses

45/15   x  4 rounds

THURSDAY January 28, 2010

Overhead Squat   5×5  (hvy)

Front Squat   5×5   (hvy)

Push Press   5×5   (hvy)

Woodybag Cleans   3×10

REST>>>>

Run 600m

10 Ground to overhead    (135/95)

20 Situps

Run 600m

10 Kettlebell swings     (32k/24k)

20 Burpees

X  4 Rounds for time

WEDNESDAY January 27, 2010

100 Double unders

90 Situps

80 1 Arm jumping pullups

70 Mountain climbers

60 Toes to bar

50 1 Arm kettlebell swings

40 Burpees

30 Beat the tire

20 Starfish jumps

100 Double unders

***For time***

TUESDAY January 26, 2010

Sumo deadlift hipull   x 20

Box jumps  x 20

Push press   x 20

Burpees   x 20

Wall ball   x 20

X 5 rounds for time