CrossFit CalCourts

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July 03, 2010

Warm - Up - 3 rounds

400m Run

10 Dips

10 Ring - Push-Ups

10 Toe to Bars

10 Pull-Ups

10 Overhead Squats w/ 45# Bar

WOD

As Many Rounds As Possible in 15 minutes of

5 Dumbbell Push Jerks (50/30# d.b.'s)

7 Box Jumps

A nice long warm-up that hits all the sweet spots followed by a quick and challenging AMRAP!

I'll be hitting the gym at 10am, and there are some people interested in going at 8am as well so if you can make it in for a group WOD please come on in. If you can't make it in early make sure to come in later and get a workout in to start July 4th weekend!!! Hope to see you all tomorrow!

Free CrossFit Journal

World-Class Fitness
in a Hundred Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

(courtesy of CrossFit Inc)



	Main Page \| Nutrition Info \| Cool Stuff \| Month:

	July 03, 2010 Warm - Up - 3 rounds 400m Run 10 Dips 10 Ring - Push-Ups 10 Toe to Bars 10 Pull-Ups 10 Overhead Squats w/ 45# Bar WOD As Many Rounds As Possible in 15 minutes of 5 Dumbbell Push Jerks (50/30# d.b.'s) 7 Box Jumps A nice long warm-up that hits all the sweet spots followed by a quick and challenging AMRAP! I'll be hitting the gym at 10am, and there are some people interested in going at 8am as well so if you can make it in for a group WOD please come on in. If you can't make it in early make sure to come in later and get a workout in to start July 4th weekend!!! Hope to see you all tomorrow!					Free CrossFit Journal World-Class Fitness in a Hundred Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (courtesy of CrossFit Inc)