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0 thoughts on “10.02.2009-Friday-Day 4 (on your own)”

  1. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  2. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  3. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  4. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  5. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  6. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  7. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  8. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  9. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  10. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

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