Sep 30 2009
Wednesday 090930
3 Rounds for time:
400 Meter run
21 Sumo Deadlift High Pull (Men 75 lbs, Women 55 lbs)
21 Push jerks (Men 75 lbs, Women 55 lbs)
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Compare to May 29, 2008.
Effective Thursday, October 1st, there will be a 4:30 pm class offered Monday thru Friday and the 6:30 pm class on Friday will no longer be offered.
Sep 29 2009
Tuesday 090929
For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
Sit-ups
Pull-ups
Push-ups
Double unders
Back extensions
Box jumps (Men 20″ box, Women 17″ box)
Row (calories)
Ring dips
Burpees
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Compare to July 20, 2009.
Sep 28 2009
Monday 090928
Squat clean and jerk 30 reps for time. (Men 155 lbs, Women 100 lbs)
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
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Compare to March 5, 2009.
Sep 26 2009
Saturday 090926
All classes are canceled today. We are headed to CrossFit OKC for the Fight Gone Bad IV fundraiser.
“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.
We have reached our $1,000 goal for the Fight Gone Bad IV fundraiser. Thank you to everyone that donated! If you would still like to donate, it’s not to late. Click on any of our athletes below to make a contribution.
Come by for your FREE introductory class!
CrossFit Journal