March 29th, 2008
WOD

CrossFit

Run 200 meters
10 deadlifts
Run 200 meters
20 Ball Slams
Run 200 meters
30 Front Squats
Run 200 meters
40 pushups
run 200 meters
50 Sit-ups
Finish on the heavy bag for 3 rounds of 3 minutes

I didn’t get over 1300 walks without knowing the strike zone.
– Wade Boggs

Jordan 12:00 + 9:00 on the bag

Dan  11:47 + 9:00

Carla  13:03 + 9:00

Julia  11:58 + 9:00

Greg  10:56 + 9:00

Kids Workout: (10 minutes)

5 4# Squats

Jump 2 boxes

5 Sit-ups

Jump 1 box

5 4# Ball Slams

Jump 1 box

Frogwalk 2 laps

Miho 2.5

Miwa 3

Izumi 3

Kaoru 2.5

Gracie Barra Jiu Jitsu

Fundamentals from the guard

Muay Thai Kickboxing

Basic punch -left and right + clinch

Commando Krav Maga

Jousting strike defense

Parkour

Venture to the Colorado Parkour website at www.coloradoparkour.com to see what is happening. This is a Sunday workout from 11:00 - 15:00 beginner and advanced.