blog

Workouts: Sept. 25, 2011

[/caption]

9 a.m. WOD at CrossFit 204

4 3-minute stations with 1 minute of rest between each:

10 push-ups/10 body rows (pull-ups)

Burpees/lunges

Bear crawl/sit-ups

Box jumps (step-ups)/squats

Hermetic Code Legislature WOD after Frank’s tour (about noon):

Frank’s website: http://www.frankalbo.com/

The WOD starts and ends down by the drunken fishermen on the riverwalk

5 rounds (30-minute cap):

Rep scheme:

Round 1 – 3 reps

Round 2 – 7 reps

Round 3 – 9 reps

Round 4 – 11 reps

Round 5 – 13 reps

Squats

Sprint the Riel stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint the Ledge stairs

Handstand push-ups against the columns or push-ups

Sprint down ledge stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint down Riel stairs

POPULAR Posts

The Perfect Time To Begin Is Now

It’s a mistake to wait for everything to be “perfect” to begin your fitness & nutrition journey. Life is a laundry list of events, holidays

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.

Learn more about our membership options

We offer membership options starting at just $185/mo. Learn more about our pricing options by clicking the button.