Bicycling

Google maps has added a fantastic feature--bicycle friendly routes.  The weather is getting nicer, and we'll be outside more.  Feel free to bring your bicycles in for the endurance workouts.  We have a selection of hills nearby, and are located near two arterials with bike lanes. 

CLICK HERE FOR BIKE FRIENDLY DIRECTIONS TO CROSSFIT MOUNT OLYMPUS

 This one is specially for those of you preparing for triathlons:

Today's Workout

Box Jump for maximum height.  Keep increasing the height until you miss three times. 

Followed by 3 rounds of:

10 Wallball Shots (15/20#)
10 Back Extensions
10 Situps

Today's Endurance Workout

Time Trial then Repeats

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim: 500 meter Time Trial, rest 3 minutes, then swim 3x100m intervals with a 15 second rest between each.

Bike: 3 mile time trial, rest 3 minutes, then ride 3x1 mile intervals with a 30 second rest between each. 

Run: 1 mile time trial, rest 3 minutes, then run 3x400m intervals with a 30 second rest between each.

Row: 2000m time trial, rest 3 minutes, then 3x500m intervals with a 30 second rest between each.