Oh Angie.....

Here it is..... Your workout of the day, brought to you by www.crossfit.com An oldie, but a goodie. Get it done.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments. Angie is done strict. In other words, you complete the pullups, then go the pushups, then the situps, and finally the squats. You dont break this one into "rounds". Have a great workout.

Wed's workout

I was out of pocket yesterday, so I apologize for not posting a workout. Here is today's WOD, brought to you by www.crossfit.com

Warm-up

3 rounds of following:

10 pullups
10 air squats
10 GHD situps

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments. Complete the shoulder press first, then the push press, then the push jerks. Have a great workout, and as always, post when you are finished.

Monday Fun

Here is today's workout, brought to you by yours truly. Get on it, and get it posted. Here it is....

Warm-up

3 rounds of the following:

10 pullups
10 air squats
10 GHD situps

Workout

3-3-3-3-3-3-3 Deadlift Work up to 95% of your 1rm. Post loads to comments.

WOD

3 rounds of the following for time:

10 KB crosschops (24kg bell) 5L/5R

20 Jumping back squats (45# bar) (Put bar on back like a back squat, squat down, then explosively drive up from the "hole" and "jump" in the air with the bar on your back.)

30 Knees to elbows. Post times to comments.

Friday's here

Its Friday. Time to get your last workout of the week done. Here it is, brought to you by me.

Warm-up:

3 rounds of:

10 pullups
10 pushups
10 GHD situps

Workout:

3-3-3-3-3-3-3 Back Squat

Work up to around 85% of your 1 rm. Post loads to comments.

WOD:

3 rounds of the following:

Row 250m sprints. Rest 1 minute in between each round. Post times to comments for each round.

Have a great weekend, and make sure you all get some rest, and repair those aching muscles.

Thursdays Trip

Get it done today. Brought to you by www.crossfit.com

"Lynne"

5 rounds of the following:

Max reps bodyweight bench press
Max reps pullups

Post loads and numbers of reps per round to comments. NOT FOR TIME, and rest is on you between rounds. Point here is max reps per round.

Wed's Lung BBQ

Here is today's WOD brought to you by me. Enjoy the burn.

For time:

Row 1000m
100 Double Unders (or 200 singles)
Row 800m
80 Double Unders
Row 600m
60 Double Unders
Row 400m
40 Double Unders
Row 200m
20 Double Unders

If you guys need more jump ropes, cause the ones in the gym grew legs, I have two personal jump ropes over here at DES. Feel free to come and get them for use today.

Have a great time getting keeping your breathing under control. Post your times to comments.

BACK ORDERED TSHIRTS

I FINALLY have word about the backordered t-shirts. They are shipping to my house today, and I will hopefully have them by Friday. If you were one of the ones that had missing shirts, come see me Friday, or Monday (I have a list) and pick up the rest of your orders.