3 October

Please go to our new site at

http://crossfitforteustis.blogspot.com/

30 Sept

Daily Warm up

Skill: Burgener Warm Up (http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf)

WOD:
10 Rounds of
-200 meter rows
rest only as long as it took to row per round.

Remember Starting Monday all new postings will be on the CrossFit Fort Eustis Blog!!!!

www.crossfitforteustis.blogspot.com

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29 Sept

Daily Warm Up

Skill: Clean and Jerk

WOD:
5 rounds for time
-10 clean and jerks

-10 bar facing burpees

28 Sept

Rest Day

27 Sept

Daily warm up

Skill: Medicine ball clean

WOD:
As many rounds as possible in 15 min of
-15 med ball cleans
-15 slam balls
-200 meter run

26 Sept

Daily warm up

WOD
100 air squats for time

All as of this Friday we will be no longer using this website we are now CrossFit Fort Eustis. The new site is:
www.crossfitforteustis.blogspot.com

22 Sept

Daily Warm Up Plus
2 rounds of  planks
-30 sec center
-30 sec right
-30sec left
-repeat

WOD:
20 Min As Many Rounds As Possible of:
-200 meter run
-50 single jump ropes
-40 jumping jacks
-30 air squats
-20 sit ups
-10 push ups