Five rounds for time of: Run 400 meters (dress for the weather) 25 GHD Sit-ups 25 Hip Extensions Post time to comments

Three rounds for time of: 12 Muscle-ups 75 Squats Post time to comments.

CrossFit PTC is Closed today and Sunday.  Workout- Run 5K

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments

Row 5K

 Snatch 1-1-1-1-1-1-1 reps Post loads to comments.

  WOD: Row 5K — or make up Jackie Schedule Notes: Saturday 1-2-2010  9:30 class only Monday-Thursday:  Normal schedule (5:30, 7:00am, 7:00pm) Friday- 5:30, 7:00am (no pm schedule) Saturday (cancelled- USMC Reserve duty for Ric)

Happy New Year!  Today’s Class and Saturday will be at 9:30 AM only. WOD: Jackie: For Time-  Row 1000 Meters 50 Thrusters – 45# 30 Pull ups