Tuesday 1/31/12 WOD

Air Squat
Push-Up
Pull-Up

8 straight sets on each exercise
20 seconds on 10 seconds off

Monday 1/30/12 WOD

KB or DB Get-Up

Practice 10 minutes

Max Reps in 12 minutes

Saturday 1/28/12 WOD

Air Squat 45 reps
Double Under 15 reps
5 times
12 minute Time Cap

Friday 1/27/12 WOD

Kettlebell Squat Clean and Push Press
1 minute on/2-3 minutes off
5rounds

Thursday 1/26/12 WOD

KB Swing
Pull-Up
Push-Up
30 seconds on/30 seconds off
5 rounds

Wednesday 1/25/12 WOD

Wall Ball Shot 15 reps
Toes to Bar 15 reps
5X
12 minute time cap

Tuesday 1/24/12 WOD

Box Jump
TRX Row
Standing Long Jump
Rope Climb
Jump Rope
Rest

45 seconds on/15 seconds off each station
3X

Monday 1/23/12 WOD

Med Ball Clean
Practice 10 minutes

Med Ball Clean 8 reps
Hindu Push-Up 8 reps
AMRAP in 10 minutes

Sunday 1/22/12 WOD

Rest

Saturday 1/21/12 WOD

A-1 Concept 2 Rower

B-1 Handstand Push-Up or Push Press

30 seconds on/90-120 seconds off for 4 sets at each exercise before switching. (up to 4 people at each station)

Friday 1/20/12 WOD

Thuster 30 seconds on/ 30 seconds off
Pull-Up 30 seconds on/ 30 seconds off

6 rounds non stop

Thursday 1/19/12 WOD

Box Jump
Overhead Walking Lunge
Hindu Push Up
Toes-In-The-Hole

45 seconds on/15 seconds off
No Rest
3 rounds

Tuesday 1/17/12 WOD

Handstand Work

Walking on hands, freestanding handstand, handstand against the wall, freestanding handstand push ups. handstand push ups on the wall, handstand push ups on a box

Choose the best option for you and work for 20 minutes

Cross Fit Mushin

This will be the official spot for the Workout of the Day (WOD) and all other news relating to CrossFit Mushin. I'm looking forward to building up a fit community here at Mushin. I hope all of you follow along and come in for some workouts each week!

One Love!

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First posting here