W.O.D Monday March 8 2010

For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m

Trainer’s Log

Monday March 8 2010 I think I should start this log with a little personal info about me Keith Trojanowski: 10 things you may or may not know about me: 1. I have no middle name 2. I don’t grown hair on my head 3. I am 31 4. I am from Wyo. Go pokes 5. I have lived in SD for 10 years. 6. I like fast bikes 7. I like old cars 8. Don’t like early mornings 9. Wont eat liver 10. love all pie’s...

Test

Hi my name is Keith and this is a test. More to come.

Friday March 5 2010 W.O.D

For Time: 20 wallballs___15 Front squats___20 Push ups

Thursday March 4 2010 W.O.D

For Time: 3 D+b___20 Boxjumps___10 Knees to stomack___5 Rounds

Wed. march 3 2010 W.O.D

For Time: 50 squats___25 Shoulder press___1:00 min Plank___3 rounds

Tue Mar 2 2010

For Time: 70 burpee__60 Situps__50 Squats__40 Pullup__30 Push ups__row 500m

CROSSFIT TOTAL CHALLENGE March 11th and 12th we will be starting the Crossfit Total challenge.  The competition will consist of three lifts, max deadlift, squat, and press.  All three lifts will be done in the same workout.  We will then work on these lifts over the next 8 weeks.  This competition will have a buy in of $15.00 per person.  Prizes will be awarded to the top women and men.  The...

Wed Feb 24 2010 W.O.D

For Time: 10 B.W Dead Lifts 15 Box Jumps 20 Situps 7 Rounds

Tues Feb 23 2010 W.O.D

For Time : 10– Pull ups_____15–K.B Swings_____20– Thrusters______5 rounds