"C"SHIFT WORKOUT OF THE DAY (1/4/11)

"SINGULARITY" 10,9,8,7,6,5,4,3,2,1 reps of Push Jerk Front Squat M:95 lbs. F:65 lbs. *Start your workout with 10 pushups, then do 10 pushups on thse minute during your workout...example: if your in the middle of doing front squats and exactly a minute comes up... stop your squats, do 10 p/u's and then finish squats.... Beginners: use 45 lb. bar only/ scale down to 5 p/u's

What is CrossFit?

"B"SHIFT WORKOUT OF THE DAY (1/3/11)

"5 Rounds Of..."



25 Wallballs


25 Doubleunders or singles x 4


**Beginners do 15 or 10**


For Time:




**THEN DO**


100 Crunches
100 Leg Lifts
100 Strait Leg Dead Lifts W/ 45 lb. bar

"A"SHIFT WORKOUT OF THE DAY (1/2/11)

"Timmy"

100 Singleunders

30 Push Ups

40 Crunches

5 Tire Flip Hops

5 rounds for time

"C"SHIFT WORKOUT OF THE DAY (1/1/11)

"5 Rounds Of..."



20 Box Jumps


20 Pushups


20 Sumo Deadlift Highpull

20 Wall Ball


60' Sprints (forward,backwards,L sidestep, R sidestep)




**THEN DO**
300 Crunches