Workout 22/10/08

50-40-30-20-10

Double Unders
Situps

For time :-

Workout 20/10/08

21-15-9

Clean (50kg)
Dips

For time:-

Workout 19/10/08

3 Rounds for Time

400m run
21 KB Swings (24kg)
12 Pullups


100 Days of Burpees - Day 80

Workout 15/10/08

21 Deadlift (50kg)
15 KB Swings (24kg)
9 Squats

10 Rounds

For Time:-

Workout 13/10/08

1000m row

then

21-15-9
50kg Front Squat
Back Extensions

Workout 12/10/08

Thanks to the good folks at Crossfit DC for this lil beauty

40-30-20-10

KB Swings
Pushups

then 25 burpees

then

40-30-20-10

KB SDHP
Situps

Workout 08/10/08

For time :-

3 rounds

400m run
21 KB Swings (24kg)
12 Pullups