Wednesday, May 12, 2010

Thursday - 5/13/10

"Meat Head"
5, 5, 5, 5, 5 Bench Press
Super-set with 3 eccentric Pull Ups (jump up, 8-10 seconds down)

6, 6, 6, 6 Bent Row
Super-set 5 eccentric Push Ups

10 minute rest

3 rounds for time of:
400 Meter Run
21 KB Swings (1.5 pood/55lbs)
12 Pull Ups

No Gym WOD:
2 rounds:
20 push ups
20 wide push ups
20 close-grip push ups

2 rounds:
20 sit ups
20 leg raises
20 sit up to jumps

3 rounds:
Max rep pull ups/inverted rows

The CrossFit Courage 2010 is getting great feedback.  Spots are filling up, people are talking and we are expecting some great things!  The guys at Rogue Fitness have donated some great things for our winners, and we are seeing some really cool prizes, enough to have a little raffle going on throughout the day as well!

Remember to register asap, as the spots are filling up and we are only taking 60 competitors for this one!

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