Saturday 091031

For time:

400 Meter run

10 Burpees

20 Dumbbell Squat cleans (Men 45 lbs, Women 25 lbs)

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

40 Dumbbell Push Press (Men 45 lbs, Women 25 lbs)

50 Squats

800 Meter run

50 Double unders

40 Dumbbell deadlifts (Men 45 lbs, Women 25 lbs)

30 Toes to bar

20 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)

10 Burpees

400 Meter run

Post time to responses.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.

Friday 091030

“Tyler“

5 rounds for time of:

7 Muscle-ups

21 Sumo-deadlift high-pulls (Men 95 lbs, Women 65 lbs)

Post time to responses.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.

Thursday 091029

Back Squat

5-10-15-20 reps

Post loads to responses.

The objective here is to do the 5-10-15 reps with relatively light weight and determine what your 10 rep max would be. Then take what you consider your 10 rep max and do a set of 20 without racking the weight. This is a lesson on intensity. Who can take their 10 rep max and push themselves to gut out a total of 20 full range of motion (deep) squats?

Compare to July 21, 2009.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.

Wednesday 091028

“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.

Click here for a video demonstration of “Helen”, courtesy of CrossFit.com.

Compare to June 23, 2009.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.

Tuesday 091027

For time:

1000 Meter row

100 Pull-ups

150 Push-ups

200 Sit-ups

Rules:  The 1000 Meter row has to be completed first.  After the row it is your choice on how the work will be split up.  For example:  10 rounds of:  10 pull-ups, 15 push-ups, 20 sit-ups.

Post time to responses.

The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.