7-30-10 “The Rookie” (x2)

400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups  

CFI 7-30-10 "The Rookie (2x)" Score Board

How to ready todays board – If you had previously done the rookie workout, the first time posted next to your name in blue is what your first round today took you. The second time posted in blue is your total time for 2 rounds. If you have an Rx after your name, then you did pull-ups. The purple date and time was your first Rookie date and time for one round.

For those of you who have been with us for over 6 weeks, we will have all of your original “Rookie” times handy.  We will want you to watch the clock and make a mental note after you’re through your first round so that we can compare your score to your first day with us. It’s been just over 2 months that we have been open and we’ve seen progress and want you to see it too!  

Some of the GOOD STUFF that appears on our white board!!

Paul’s Coaches Challenge
12 Deadlift
9 Hang Clean
6 Push Press

Brett’s Coaches Challenge
Air Force WOD(courtesy of 2010 CrossFit Games Midwest Sectionals)  

For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
~For every minute on the minute you have to perform 4 burpees  

Note: Rx weight for males is 95lbs and for females it’s 65lbs. The fastest time by a male at the sections where this WOD was created was done at a BLAZING 3:53! Here is the video From the Event!


Author: Paul @ IoTA Fitness

I like exersise.

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