CrossFit Government Island

AMRAP

Manolo — Thu, 23 Feb 2012 10:23:37 +0000

Affiliate Members:

WOD

AMRAP

(20 minutes)

20 Squats

10 SDHP (70/53)

20 Sit-ups

5 HSPU

20 Backward jump rope

10 strict chin-ups

post

WED WOD

Manolo — Wed, 22 Feb 2012 09:22:51 +0000

Affiliate Members:

WOD

Three Rounds

(for time)

10 Burpees

20 Weighted Walking Lunges (35/25# DB on each arm)

10 Wall Balls (20/14#)

20 DB Clean & Press (35/25# DB on each arm)

POST TIME

EVA

Manolo — Tue, 21 Feb 2012 10:21:16 +0000

Affiliate Members:

BENCHMARK WOD

EVA

Five Rounds

(for time)

800 meter run
30 KBS (2 pood)

30 pull-ups

POST!

Presidents Day

Manolo — Mon, 20 Feb 2012 10:20:39 +0000

PLEASE NOTE: Due to Holiday, there will be no group class today! A WOD will be posted for use by Affiliate Members. Refer to crossfit.com for examples, form and proper modifications.

Affiliate Members:

WOD

Image courtesy of CrossFit, Inc.

“Coach H”

Two Rounds

(for time)

100 Double-unders

60 Sit-ups

50 Squats

40 Push-ups

POST TIME

Where?

Manolo — Fri, 17 Feb 2012 10:17:27 +0000

Affiliate Members:

5 Rounds

Muscle-up Coach B

(for time)

5 Chest 2 Bar Pull-ups

10 Up & Downs

100 Meter Farmer’s Carry (Unbalanced 40-20/25-10#)

15 Knees 2 Elbows

20 Jumping Lunges

post time

PLEASE NOTE: DUE TO HOLIDAY, NO GROUP CLASS ON MONDAY.

have a safe weekend