http://www.crossfitlexky.com Forging Elite Fitness in the Bluegrass Thu, 04 Dec 2008 09:59:07 +0000 http://backend.userland.com/rss092 en 55 THRUSTERS FOR TIME OR AS MANY ROUNDS IN 20 MIN OF 10 BACK EXTENSIONS 25 M LUNGES 10 BOX JUMPS 25 M LUNGES 492 http://www.crossfitlexky.com/2008/12/04/wod-081204 SNATCH 3-3-3-3-3 (COMPARE TO 080917) OR BARBARA 5 RDS FOR TIME 20 PULL-UPS, 30 PUSH-UPS, 40 SIT-UPS, 50 SQUATS http://www.crossfitlexky.com/2008/12/02/wod-081203 AS MANY ROUNDS IN 20 MINUTES OF: 200 METER ROW 5 PUSH PRESS 5 PULL UPS OR AS MANY ROUNDS IN 20 MINUTES OF: 50 METER FARMERS WALK 5 PUSH UPS 5 MED BALL CLEANS 627 http://www.crossfitlexky.com/2008/12/01/wod-081202 CrossFit Hero WOD - "Mr. Joshua" Five rounds for time of: Run 400 meters 30 GHD situps Deadlift 15 reps (250 lbs. M / 185 lbs. W) SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother ... http://www.crossfitlexky.com/2008/11/30/wod-081201 REST! 618 http://www.crossfitlexky.com/2008/11/29/wod-081130 10 ROUNDS RUN 2 MINUTES THEN WALK FOR 1 MINUTE EACH ROUND POST HOW MUCH DISTANCE COVERED. MEASURE YOUR DISTANCE WITH: http://www.gmap-pedometer.com/ 569 http://www.crossfitlexky.com/2008/11/28/wod-081129 EVERY MINUTE ON THE MINUTE START A ROUND OF BURPEES THE FIRST MINUTE STARTS WITH 1 BURPEE AND COMPLETES ROUND 1 INCREASE REPS ON EACH MINUTE SECOND MINUTE 2 BURPEES THIRD MINUTE 3 BURPEES AND SO ON UNTILL YOU CANT FINISH THE SET OF BURPEES IN THE 60 SECONDS FOR THAT ROUND REST IF YOU FINISH BEFORE ... http://www.crossfitlexky.com/2008/11/27/wod-081128 http://www.wkyt.com/home/headlines/35193654.html# http://www.crossfitlexky.com/2008/11/27/wkyt-news-story TUNE IN TO WATCH AN AMAZING STORY ON WKYT 27 BETWEEN 5 PM AND 6:30 75 ODD OBJECT CLEANS FOR TIME POST WHAT YOU USED FOR ODD OBJECT AND POST TIME 612 HAPPY THANKSGIVING http://www.crossfitlexky.com/2008/11/26/wod-081127 5 ROUNDS FOR TIME 20 WALL BALL 75 METER SPRINT 20 HANGING KNEE RAISES 25 METER LUNGES ALL EXCERCISES PREFORMED WITH MEDCINE BALL! OR "JUST" THIS FOR TIME: 15  SIT UPS      1 DOUBLE UNDERS 14   SIT UPS     2 DOUBLE UNDERS 13  SIT UPS      3 DOUBLE UNDERS 12  SIT UPS      4 DOUBLE UNDERS 11  SIT UPS      5 DOUBLE UNDERS 10  SIT UPS      6 DOUBLE UNDERS 9    SIT UPS      7 DOUBLE UNDERS 8  ... http://www.crossfitlexky.com/2008/11/25/wod-081126