About Author: mike

Check out Crossfit Downtown Winston’s new video by Jim Webster. CF Downtown Winston Workout Footage on Vimeo

Beginning Monday, January 5, 2009 we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day! …

Front Squat 5-5-5-5 Shoulder Press 5-5-5-5 Metcon 4 rounds of 8 Push Presses 10 Box Jumps 12 KB Deadlift

5 Rounds for time 10 Power Cleans 60 Kg 15 Push Ups

10 minutes of the ladder Round Front Squat Push Press Sumo Dead Lift High Pull 1 3 2 1 2 6 4 2 3 9 6 3 4 12 8…

Dead Lift 2-2-2-2 Push Press 4-4-4-4 Metcon 5 mintues of 5 clapping pull ups 10 clapping push ups 15 jumping squats

For time: 100 squats 2 muscle-ups 80 squats 4 muscle-ups 60 squats 6 muscle-ups 40 squats 8 muscle-ups 20 squats 10 muscle-ups

5 rounds for time: 10 Lunge Steps with single DB 50 pounds 15 DB Swings 50 pounds

Fran 21-15-9 Thrusters (43/29.5 Kg) Pullups Post time and load to comments