WOD

3 Rounds

30 Push Press

20 AbMat Sit Ups

10 Lunges Each Leg

One of my favorites

WOD

5 Rounds

Run 400 m

Power Cleans 10

K2E 10

Motivation

Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

Friday – NO Evening Classes

Saturday-8:30 AM class led by Matt

Sunday- Open Gym 12:30 PM to 2:30 PM (Please post to comments if you are going to make it.) Mo will be here.

Monday AM classes will be led by Matt

                PM classes will be led by Mo

WOD

“Karen”

150 Wall Shots For Time

M20;W14

Then

Ring Dips

7-7-7-7-7

WOD

Push Jerks

5-5-5-5-5

Plus

30-20-10

KB Swings

Double Unders

WOD

“Cindy”

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Coaching vs Cheerleading

The results from yesterdays decathlon are tabulated. However, I am missing some of the score cards. So this is what I have, I also put in the results from last year under each event so that if you did the one in October you can compare.  Results

WOD

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows

10. Max KB Swings M 53; W 35

Which one arm handstand is better? Chris? or the Dark Knight? Post vote to comments!