Thursday 090430

Push press 3-3-3-3-3-3-3

Post loads to responses.

Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.

Wednesday 090429

For time:

800 Meter run

50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

800 Meter run

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

800 Meter run

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

Post time to responses.

Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.

Tuesday 090428

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Choose your dumbbell weight for the clean and jerks and use one of the dumbbells for the weighted pull-ups.

Post dumbbell weight and time to responses.

Click here for a video demonstration of the workout. (Courtesy of CrossFit.com)

Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.

Monday 090427

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.

Compare to January 20, 2009.

Thank you Catherine & Steve for the great party on Saturday and thank you to everyone for all the wonderful gifts and delicious food!

Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.

Sunday 090426

Rest day