Oct 26 2008
Rest day
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 29 Total Burpees =435
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
Oct 25 2008
9:30 AM Class
“Filthy Fifties”
For time:
50 Box jumps (Men 24″ box, Women 20″ box)
50 Jumping pull ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (Men 45 lbs, Women 35 lbs)
50 Back extensions
50 Wallball shots (Men 20 lbs, Women 14 lbs)
50 Burpees
50 Double unders
Post time to responses.
11:00 AM Free Introductory Class
For time:
20 Box jumps or box steps
20 Jumping pull-ups
20 Kettlebell swings
20 Walking lunges
20 Sit-ups
20 Push-ups
20 Back extensions
20 Wall ball shots
20 Squats
20 Jump rope
Post time to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 28 Total Burpees =406
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
Danny will be doing some hill sprints at the park located on 96th and Riverside on Sunday at 2:00pm. If anyone is interested feel free to join him. If you need directions or more details give Danny a call at 406-5283.
Oct 24 2008
Squat clean 1-1-1-1-1
or
Front squat 1-1-1-1-1
Post loads to responses.
These are max lift efforts. If these exercises are new to you and you are still getting familiar with the form and technique, you should do sets of 5 or 10 reps with a weight that allows you to learn the movement safely and correctly before attempting max lifts.
Click here for a video demonstration of the squat clean, courtesy of CrossFit.com.
Click here for a video demonstration of the front squat, courtesy of CrossFit.com.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 27 Total Burpees = 378
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
Oct 23 2008
With a 15 minute time limit:
Row 2000 meters
As many reps as possible of burpees
Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.
Post 2000 meter row time and number of burpees to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 26 Total Burpees = 351
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
Oct 22 2008
7 Rounds for time of:
21 Shoulder press (Men 75 lbs, Women 45 lbs)
21 Box jumps (Men 24″ box, Women 20″ box)
Post time to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 25 Total Burpees = 325
CrossFit Journal