Saturday 080920

9:30 AM Class

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to responses.

11:00 AM Free Introductory Class

3 Rounds for time of:

400 Meter run

15 Dumbbell thrusters

25 Jumping pull-ups

Post time to responses.

Friday 080919

For time:

400 Meter run

100 Squats

400 Meter run

75 Squats

400 Meter run

50 Squats

400 Meter run

25 Squats

Post time to responses.

Compare to 6-2-08.

Thursday 080918

“Grace”

For time:

Clean and jerk, 30 reps (Men 135 lbs, Women 85 lbs)

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to responses.

Check out this video, courtesy of CrossFit Again Faster, that was posted on CrossFit.com. Pay close attention to the ladies form and how they get set before each rep, keep the bar close to their body, accelerate the bar when it comes above the knees, keep the arms straight until full hip extension, the bar making contact with the mid thighs, quick turn of the elbows, and the bar landing on the shoulders in the rack position. They both demonstrate excellent form and show how a clean and jerk should be performed.

Wednesday 080917

For time:

800 Meter run

50 Sit-ups

40 Box jumps (Men 24″ box, Women 20″ box)

30 Knees to elbows

20 Burpees

10 Shoulder press (Men 115 lbs, Women 65 lbs)

800 Meter run

Post time to responses. 

Tuesday 080916

“Helen”

3 Rounds for time of:

400 Meter run

21 Kettlebell swings (Men 55 lbs, Women 35 lbs)

12 Pull-ups

Post time to responses.