Tuesday 09-08-09 WOD

25 Burpees
400 M Run
50 Squats
50 Push ups
50 Sit ups
400 M Run
25 Burpees


For Time: 13:27

Deadlift: 435lbs PR

Monday 09-07-09 WOD

20 Burpees
400m Run

4Rds

Friday 09-04-09 WOD

Bayou City Crossfit

Vik was out and David Ran the Show

25-20-15-10

1-1/2 POOD Kettle Bell Swings
Sit Ups

400m Run at the end of all sets

Time: 7:27

8 Rds Tabata Squats
20 sec. on 10 sec off in the rice paddy squat position

8 Rds Tabata Flutter Kicks
20 sec. on 10 sec off

Thursday 08-03-09 WOD

"Elizabeth"
Clean 135 pounds
Ring Dips
21- 15- 9
For Time

Wedseday 09-02-09 WOD

5 Pull ups
10 Push ups
15 Squats

5 min AMRAP 1 min. Rest

5 Burpees
10 Push Press
15 Box Jumps

5 min AMRAP 1 min. Rest

5 Wall Balls
10 KB Swings
15 Sit ups

5 min AMRAP

Monday 08-31-09 WOD

CF Total

Back Squat
1- 1- 1

Press
1- 1- 1

Deadlift
1- 1- 1

Sunday 08-30-08 WOD

Rest Day