August 30, 2008

Saturday 080830

9:30 am Class

“Elizabeth”

21-15-9 reps of:

Clean (Men 135 lbs, Women 85 lbs)

Ring Dips

Post time to responses.

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

11:00 am class

3 Rounds for time of:

400 Meter run

25 Squats

25 Push ups

25 Sit ups

Post time to responses.

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On September 1st, Labor Day, we will have one class at 9:00 am.

August 29, 2008

Friday 080829

“Lynne”

5 Rounds for total reps of:

Bench Press (Men Bodyweight, Women 2/3 Bodyweight)

Pull-ups

Post bench press weight and total reps to responses.

Immediately go from bench press to pull-ups with no rest.

Rest 5 minutes between rounds.

Click here for a video demonstration of “Lynne”, courtesy of CrossFit.com. Caution: Explicit lyrics in the video, adjust your volume accordingly.

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Ranger demonstrates how to do a box jump for Chad.

August 28, 2008

Thursday 080828

“Diane”

21-15-9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)

Handstand Push ups

Post time to responses.

A good substitute for handstand push ups is the shoulder press.

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

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