Sep 15 2008
“The Chief”
Max rounds in 3 minutes of:
Power cleans, 3 reps (Men 135 lbs, Women 85 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Sep 13 2008
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
5 Rounds for time of:
20 Walking lunges
30 Kettlebell swings
Post time to responses.
On September 27th, we will be doing the fundraiser FGB III. If you would like to know more or to get registered, click here for details. This Saturday and next Saturday we will be doing the”Fight Gone Bad” workout during our 9:30 AM Class to get prepared for the funraiser on the 27th.
Sep 12 2008
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to responses.
Sep 11 2008
For time:
10 Thrusters (Men 95 lbs, Women 65 lbs)
1 Pull-up
9 Thrusters
2 Pull-ups
8 Thrusters
3 Pull-ups
7 Thrusters
4 Pull-ups
Continue this pattern, working your way down to 1 thruster and 10 pull-ups.
Post time to responses.
CrossFit Journal